::Core | Warm-up::
Three supersets for quality:
3 Wall walks
10 Evil wheel roll-outs

For time:
3-4-5-6-7 Bar muscle-ups***
12 Wall ball shots, 20#/14#
200 Meter run
Notes: *** “Chicken wing” bar muscle-ups are considered SCALED (even if you only do 1 out of the 25 reps). Why? Because you may not have or can’t sustain the power to elevate your body high enough over the bar throughout the workout.  It’s also not aesthetically pleasing 😉
– Perform 12 wall ball shots and a 200 meter run after each set of bar muscle-ups.
– Scale for bar muscle-ups is 3:1 pull-ups to bar muscle-ups (9-12-15-18-21).
– This can be scaled further as needed (bands, ring rows, or even further scaling reps).

Daily Whiteboard