2 Sets: For Quality1:00 Machine of Choice10 Air Squats8 Cat-Cows10 Scapular Pull-Ups10 Banded Pass-Throughs12 Banded Pull-Aparts Specific Skill Work: (8-10 minutes)Bar Muscle-Up Progression Specific Warm-Up (6-8 minutes)2-3 Sets2 Burpee Pull-Ups or 1-2 Bar Muscle-Ups4 Alternating Dumbbell Snatch @ Building to Workout Loads *Focus on patterns and switching hands2-4 Push-Ups2-4 Toe to Bar or Kipping Knees...Read More