# Workout 2 (Pull/Muscle Up)

Tuesday - Straight Bar Muscle Up

3 sets

5-8 Box jump muscle ups (check height from bar)
5-8 Pull ups
5-8 Chin ups
5-8 Vertical row

Activation/Skill/Mobility
Hollow hold
1 Frestanding handstand mini routine
L-sit on P-bars
Feet assisted bar muscle ups

## Warm up

- 1 × 1 Warm Up Routine

## A

- 1 × 3-6 Band Assisted Muscle Up
- 1 × 3-6 Box Jump Muscle Up
- 1 × 30s Hollow Body Hold
- 1 × 3-6 Band Assisted Muscle Up
- 1 × 3-6 Box Jump Muscle Up
- 1 × 30s Hollow Body Hold
- 1 × 3-6 Band Assisted Muscle Up
- 1 × 3-6 Box Jump Muscle Up
- 1 × 30s Hollow Body Hold

## B

- 1 × 5-8 Weighted Pull Up - 15 Kgs
- 1 × 1 Freestanding Handstand - Mini Routine
- 1 × 5-8 Weighted Pull Up - 15 Kgs
- 1 × 1 Freestanding Handstand - Mini Routine
- 1 × 5-8 Weighted Pull Up - 15 Kgs
- 1 × 1 Freestanding Handstand - Mini Routine

## C

- 1 × 5-8 Chin Up
- 1 × 20s L-Sit Hold
- 1 × 5-8 Chin Up
- 1 × 20s L-Sit Hold
- 1 × 5-8 Chin Up
- 1 × 20s L-Sit Hold

## D

- 1 × 5-8 Row - Other
- 1 × 10 Feet Assisted Bar Muscle Up
- 1 × 5-8 Row - Other
- 1 × 10 Feet Assisted Bar Muscle Up
- 1 × 5-8 Row - Other
- 1 × 10 Feet Assisted Bar Muscle Up