A. MUM Warm-up #2 (full demo here)
3-5min Bike, Row, or Run (optional)
20x PVC Pass-Through ▶️
20x Banded Overhead Pull Aparts ▶️
20x Banded Chest Pull Aparts ▶️
20x Cat & Camel Breaths ▶️
60sec Global Extension w/ Barbell ▶️
60sec "World's Greatest Stretch" ▶️
60sec Shoulder Extension w/ Barbell ▶️
20x Banded Lat Pull-downs ▶️
20x Beat Swings ▶️
*10x Jumping Muscle Ups ▶️ ▶️
10x Seated Transitions ▶️ ▶️
*Bonus: do a "negative" (▶️ ▶️) after each Jumping Muscle Up
EMOM for 9 minutes (3 rounds total):
Minute 1: 3-5x Kip Levers ▶️ ▶️
Minute 2: 3-5x Kip Elevates ▶️ ▶️
Minute 3: 3-5x Hips-to-rings ▶️ ▶️