Volume Work: Muscle-up

Individual Warm-up:

Complete prior to class.

Group Warm-up:

Partner Row 1,500m
Alternate with 5 Wall Climbs & 5 Pull-ups


  • Come to Beef O'Bradys to see 14.5 announcement!
  • 5 Way Simple Shoulder Stretch


Shoulder Press
55% x7 reps
65% x7 reps
75% x7x2 sets
If last week you did 2 or less or more than 7, you get 3 attempts at a 1RM.

Skills & Technique: (Click below for links to more info)


20 Minute Volume Work: Muscle-up