Bar MU 2

Day 1
1. Bar Rows (chest makes contact) - 3 x 6
2. Hip Pop to Bar (hip drive/less arm pull) - 3 x 4
3. Chin over Bar Hold (Chest to Bar/Bar Muscle Up Grip) - 5 x :05
4. EMOM for 6 Min....1 Bar Muscle Up

Day 2
1. Hip Bridge Holds - 4 x :15
2. Hip Drive to Bar w/ Feet on Box (watch this Carl Paoli Video) - 3 x 4
3. EMOM for 6 Min....1 Bar Muscle Up with 2nd Bar MU Attempt

Day 3
1. Decline Bar Rows (feet on box above plane of bar) - 4 x 5
2. Chin over Bar Hold (Chest to Bar/Bar Muscle Up Grip) - 6 x :06
3. Hollow Body Hold - 3 x :15
4. EMOM for 6 Min....Bar Muscle Up Starting on Top of Bar

Day 4
1. Bar Rows (chest makes contact) - 4 x 5
2. Hip Pop to Bar (hip drive/less arm pull) - 4 x 4
3. Chin over Bar Hold (Chest to Bar/Bar Muscle Up Grip) - 5 x :06
4. EMOM for 6 Min....1 Bar Muscle Up

Day 5
1. Hip Bridge Holds - 6 x :12
2. Hip Drive to Bar w/ Feet on Box (watch this Carl Paoli Video) - 4 x 4
3. EMOM for 6 Min....1 Bar Muscle Up with 2nd Bar MU Attempt

Day 6
1. Decline Bar Rows (feet on box above plane of bar) - 6 x 4
2. Chin over Bar Hold (Chest to Bar/Bar Muscle Up Grip) - 6 x :07
3. Hollow Body Hold - 3 x :20
4. EMOM for 6 Min....Bar Muscle Up Starting on Top of Bar

Day 7
1. Bar Rows (chest makes contact) - 6 x 4
2. Hip Pop to Bar (hip drive/less arm pull) - 5 x 3
3. Chin over Bar Hold (Chest to Bar/Bar Muscle Up Grip) - 5 x :08
4. EMOM for 6 Min....2 Bar Muscle Ups

Day 8
1. Hip Bridge Holds - 5 x :15
2. Hip Drive to Bar w/ Feet on Box (watch this Carl Paoli Video) - 4 x 4
3. Every 2 Min for 8 Min....2 Bar Muscle Up with 3rd Bar MU Attempt

Day 9
1. Decline Bar Rows (feet on box above plane of bar) - 5 x 5
2. Chin over Bar Hold (Chest to Bar/Bar Muscle Up Grip) - 5 x :10
3. Hollow Body Hold - 4 x :20
4. EMOM for 6 Min....Bar Muscle Up Starting on Top of Bar

Day 10
1. Bar Rows (chest makes contact) - 3 x 10
2. Hip Pop to Bar (hip drive/less arm pull) - 3 x 3
3. Chin over Bar Hold (Chest to Bar/Bar Muscle Up Grip) - 6 x :10
4. EMOM for 8 Min....2 Bar Muscle Ups

Day 11
1. Hip Bridge Holds - 6 x :15
2. Hip Drive to Bar w/ Feet on Box (watch this Carl Paoli Video) - 4 x 4
3. Every 2 Min for 10 Min....2 Bar Muscle Up with 3rd Bar MU Attempt

Day 12
1. Decline Bar Rows (feet on box above plane of bar) - 6 x 4
2. Chin over Bar Hold (Chest to Bar/Bar Muscle Up Grip) - 6 x :07
3. Hollow Body Hold - 3 x :20
4. EMOM for 6 Min....Bar Muscle Up Starting on Top of Bar