Practice makes perfect, which is the intention of these workouts.
Warm Up – 3 Rounds for Time
- 10 Pullups
- 20 Burpees
- 30 Pushups
- 40 Squats
Time – 5:32
Routine # 1 – 30 Progressive Muscle Ups for Time
- Progressive Muscle Up is done with knees on the ground and some assistance with your feet to achieve the Muscle up.
Time – 10:37
Routine # 2 – 3 Rounds for Max reps of the following
- Lever Pulls – 5, 4, 3 (A lever is done by hanging horizontal from a pullup bar, a lever pull is. I am not strong enough to do this – The lever Pull is basically going into a lever hold and allowing the legs to fall forward as slowly as possible)
- Handstand Pushups – 8, 7, 6
- L-Raises – 9, 9, 7 (From rings, raises your legs to 90 degrees and lower back to a hanging position. Do until you cannot achieve 90 degree raises)
- Chest to Bar Pullups – 9, 7, 6 (Its a pullup, your chest MUST touch the bar. Failing to do so terminates the set)