From the Barstarzz archive · 2015. Event schedules, team listings and offers describe the time of publication.
Vertical runs you through a sick muscle up routine Set 1 : 1 muscle ups, 3 straight bar dips, 2 pull ups Set 2 : 2 muscle ups, 6 straight bar dips, 4 pull ups Set 3 : 3 muscle ups, 9 straight bar dips, 6 pull ups Set 4 : 4 muscle ups, 12 straight bar dips, 8 pull ups Set 5 : 5 muscle ups, 15 straight bar dips, 10 pull upsIf you are a beginner swap the muscle ups, for a low bar jumping muscle up. Use the rest you need to fully perform the set with proper form
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