This is the Explosive workout from the Muscle Up Mastery plan. It trains Cardio, Quads, Chest, Back and Core across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Burpee while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Burpee | 3 × 15 |
 Jump Squat | 3 × 10 |
 Box Jump | 3 × 10 |
 Push Up | 3 × 10 |
 Pull-Up | 3 × 10 |
 Mountain Climber | 3 × 15 |
