(703) 266-0118 jamieb@thenzone.com

Kipping/Toes to Bar

Kip Swing + Toes to Bar 4x 3(3×2)
*Scale to Knees to Elbows if needed

Strict Toes-to-Bar 3×8
*Scale to Leg Raises if needed

3 sets:
Banded Straight Arm Lateral Pulldown x12
Weighted PVC Pass Throughs x10

Muscle-ups (Ring)

Banded Muscle-Up Transitions 5×3 (:02 Hold at top of transition position/bottom of ring dip)

Strict CTB Pull-up 6×2
*think explosive pull to the upper chest. Use band if needed.

3 sets:
False Grip Hang (on rings) x Max
V-ups x12