Warm up and Mobility
Every 90 seconds x 5 Sets
1 – 2 Strict Muscle Ups
Rest until 9:00
Every 90 seconds x 5 Sets
8 – 10 Alternating Pistols *Each rep should have a 3 sec negative*
Rest until 18:00
40 Alt SA Devils Press 50/35
Ways to scale the strict muscle up
1. Muscle up Negative – jump or kipping muslce up on the rings and then control yourself down as slow as possible
Demo video – https://www.youtube.com/watch?v=Mx31PedEpTg
2. 2 Strict Pull ups + 2 Ring Dips – with as slow control as possible