FITNESS & PERFORMANCE
Establish a 1RM weighted pull-up*
*If you do not have a weighted pull-up, then you’ll be working on achieving your first body weight pull-up.
30 Burpee muscle-up progressions or…
30 rounds of:
1 Burpee + 1 Pull-up + 1 Dip
30 Burpee muscle-ups*
*Scaled option: 1 Burpee + 1 C2B Pull-up + 1 Ring Dip