Bar Muscle Up Skill Progression
>Complete 4-5 sets of 2-3 reps of the following Complex (~8 Minutes)
•Strict Knees to Elbow + Glide Kip
•Kipping Hip to Bar
•Jumping Bar Muscle up
*Forward Roll to hang (only applicable to BMUs)
>Then 5 Round EMOM (10 minutes)
•40′ Handstand Walk (Scale with 20′ Forward and Backward Inverted Bear Crawl)
Choose a Bar Muscle-up Progression
A) 3-6 Hanging Knee Raises
B) 3-6 Burpee Toes to Bar
C) 2-5 Jumping Bar Muscle Ups
D) 2-5 Bar Muscle Ups
Source: Workout Of The Day
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