WARM UP
1 Round, Not For Time:
3-5min Bike, Row, or Run (a little movement to get the blood flowing)
20x PVC Pass-Through ▶️
20x Banded Overhead Pull Aparts ▶️
20x Banded Chest Pull Aparts ▶️
20x Cat & Camel Breaths ▶️
60sec x Global Extension w/ Barbell ▶️
60sec x "World's Greatest Stretch" ▶️
60sec x Shoulder Extension w/ Barbell ▶️
20x Banded Lat Pull-downs ▶️
20x Beat Swings ▶️

▸ Full warm up walkthrough here

TRANSITION WORK
10x Jumping Muscle Ups ▶️ 🎥
10x Seated Transitions ▶️ 🎥
*Bonus: do a "negative" (▶️ 🎥) after each Jumping Muscle Up

KIPPING WORK
9 min EMOM (3 Total Rounds):
Min 1 • 3-5x Kip Levers ▶️ 🎥
Min 2 • 3-5x Kip Elevates ▶️ 🎥
Min 3 • 3-5x Hips-to-rings ▶️ 🎥

COACHING
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Include in title: Muscle Up Madness 1.2

Muscle Up Madness | © WODprep 2022