Sep 15th, 2014
Run a loop
Shoulder activators on the pull up bar
Spend 10 minutes mobilizing
Rest 10-15 minutes
After set complete a max effort set of muscle-ups.
Rest 2 Minutes after muscle-ups
-If you do not have ring muscle-ups yet you should be spending your time working towards them. Holding the false grip, transitions, weighted pull-ups, or attempts