Wednesday, November 11, 2026
Gymnastics Skill
Bar Muscle-Up
Conditioning
“High Flyin’”
For Reps
4 Sets
6:00 EMOM
Minute 1: Machine / Shuttle
Minute 2: 12 Chest-to-Bar Pull-Ups
Minute 3: Machine / Shuttle
Minute 4: 12 Toes-to-Bar
Minute 5: Machine / Shuttle
Minute 6: 4 Bar Muscle-Ups
Rest 2:00 between sets
Machine / Shuttle Menu:
– 15/12 Calorie Bike
– 15/12 Calorie SkiErg
– 6 Shuttle Runs @ 25/25ft
Optional Accessories
For Quality
4 Sets
:30-:45 Wall Facing Handstand Hold
10/10 Half Kneeling Banded Paloff Press with Rotation
10 Glute Bridge Dumbbell Pull-Overs
10 Dual Dumbbell Bicep Curls
