Genesis 3.5

A.
Practice the muscle up progression from the video below for 10 minutes. Be thoughtful and engaged while learning this parlor trick of a movement. We’re going to test it out in today’s workout.

B.
Every minute on the minute for 10 minutes:
Burpee x 3 reps
Muscle Up x Max Reps

Score = total muscle ups completed

Scaling: 1 chest to bar pull up, strict or kipping + 1 push up = 1 “muscle up”

C.
Gun Show
5 sets of:
Dumbbell Hammer Curl x 15 reps
Incline Push Up* x max reps

No rest between sets

*Throw a barbell in a rack at roughly knee height. Do your push ups on that bar.

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