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I’m biased, but 21 muscle-ups in 60 seconds is pretty studly. Watch this and see how far a big back swing can get you and how useless a false grip is.

Flexibility
4×0:20 Deep Hip Stretch, each position
photo-5

Handstand Work
3×6 Each Arm, Handstand Straight Arm Hip Taps DEMO

Skills and Drills
For 4:00, 0:20 On/0:10 Off Arch Rocks.

Enjoy those arch rocks.