Muscle-Up Conditioning

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Ball Walks 2 x 20 yards
Foam Roller Walks 2 x 20 yards
Shoulder Rotator Warm-Up
   Standing Bent-Arm Shoulder Rotators with ABD 1 x 15 reps es
   Standing Shoulder PNFs with ABD 1 x 15 reps es
   Standing Bent-Arm Shoulder Rotators with ADD 1 x 15 reps es
   Standing Rhomboid Cable Pulls 1 x 15 reps
Standing Rhomboid Pull-Ups 1 x 12 reps
Leaning Rhomboid Cable Pull-Ups 3 x 8-6-8 reps hlr
Jumping Straight-Bar Dips 3 x 8-6-8 reps hlr
Dynamic Neutral-Grip Double-Arm Tricep Extensions 2 x 5 reps hlr
Static Straight-Body Ring Hold 3 x 8-6-8 seconds
Jumping Ring Dip to Static Straight-Body Ring Hold 1 x 8 reps hlr
Shrugs 1 x 12 reps
Double EB Stability Bridge 1 x 22 seconds
Ball Walks 1 x 20 yards
Double EB Bridge 1 x 22 seconds