For athletes who need more than normal programming.
if you do not have the opportunity to train 2 sessions per day, you can also put together your own session.
A.
One set of:
Ring Muscle-Ups - Max Reps
Followed by:
One set for max reps of:
60 seconds of Jumping Bar Muscle-Ups
Make it more challenging by using a smaller box or higher bar.
B.
For time:
40 Wall Ball Shots (30/20 lbs)
12 Bar Muscle-Ups
30 Wall Ball Shots
9 Bar Muscle-Ups
20 Wall Ball Shots
6 Bar Muscle-Ups
10 Wall Ball Shots
3 Bar Muscle-Ups
Rest until fully recovered and then
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