Workout 54 - Muscle Ups and Dubs

4 Rounds - For Time

7 Ring Muscle Ups

70 Double Unders

General Warm Up

Cardio of choice for 3-5min, then…

3 ROUNDS

50 Jump Rope (Freestyle)

5-10 Shoot Throughs (Or Sit Ups)

10 Reverse Lunges

5 Down Dog to Cobra

Specific Warm Up

Hoooo this one has all KINDS of options! Be sure to watch the breakdown video to hear my advice on how this should feel and how it should go. Then, take a look at the options (always feel free to mix and match elements!) and decide which version is best for you.

Workout of the Day

Level 1:

4 Rounds - For Time

7 Ring Muscle Ups

70 Double Unders

Level 2:

4 Rounds - For Time

7 Pull Ups

7 Dips

70 Double Unders

Level 3:

4 Rounds - For Time

7 Floor Muscle Ups

70 Double Unders / 100 Single Unders

Level 4:

4 Rounds - For Time

7 Ring Rows

7 Sit Ups

7 Knee Push Ups

35 Jumping Jacks

Accessory Work

3 - 5 Rounds

10 Kang Squats (Empty Bar/PVC)

:30 Rest

*Try to keep the bar on your back for the entire duration.

Cool Down

Hold the following stretches for 1-2min each:

• T-Spine Stretch

• Calf Stretches