Muscle-Up Conditioning

1. Warm-Up

  1. Ball Walks 2 x 20 yards

  2. Foam Roller Walks 2 x 20 yards

  3. Shoulder Rotator Warm-Up 1 set

  4. Standing Rhomboid Pull-Ups 12 reps

2. Dips and Triceps

  1. Leaning Rhomboid Cable Pull-Ups 8-6-8 reps hlr

    Jumping Straight-Bar Dips between sets

  2. Jumping Straight-Bar Dips 8-6-8 reps hlr

    Leaning Rhomboid Cable Pull-Ups between sets

  3. Dynamic Neutral-Grip Double-Arm Tricep Extensions 2 x 5 reps hlr

3. Ring Holds

  1. Static Straight-Body Ring Hold 8-6-8 seconds

  2. Jumping Ring Dip to Static Straight-Body Ring Hold 8 reps hlr

4. Stabilization

  1. Shrugs 12 reps

  2. Stability Bridge 22 seconds

  3. Ball Walks 20 yards

  4. Stability Bridge 22 seconds