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Muscle Up Progressions Begin 8/25/22

Swamp City Fitness – Swamp City WOD

Warm-up

25 Cal Assault Bike

PVC Routine

Skill

25 min of skill work

Learning to master your pullups.

Learning to develope your chest to bar pullups

Learning the fundamentals for Muscleups.

Understanding Your Mobility on gymnastics mats

Metcon

For Time:

25 V-Ups

10 SlamBalls

10 Box Jumps

10 Ring Rows

8 SlamBalls

8 Box Jumps

8 Ring Rows

6 SlamBalls

6 Box Jumps

6 Ring Rows

4 SlamBalls

4 Box Jumps

4 Ring Rows

2 SlamBalls

2 Box Jumps

2 Ring Rows

25 V-Ups

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