Big MU Sets

Warm-up

• 20 PVC Pass Throughs
• Shoulder Mobility
• 5 Ring Kip Swings
• 10 Lunges
• 5 Ring Kip Swings
• 10 Arm Circles
• 1 Muscle-up

Conditioning

25:00 EMOM (alt)

• 7 Muscle-ups
• 20 Plyo Lunges
• 15 DB Push-ups
• 15 cal Row
• Rest

Oophhh! Wrote this for 30 minutes, but after all of the pull-ups the day before we were feeling it in our lats. Barely made it through the fifth round of unbroken muscle-ups, so that was a good place to end it.

Midline

5 Rounds

• 50m Suitcase Carry (70#)
• 40 OH Plate Flutter Kicks (25#)
• 30 Russian Twists (25# plate)
• 20 Plank Jumps (feet narrow to wide)