five muscle-ups and 50 box jumps on 20" plyo box.
Stretch/rest 20 minutes.
Time five muscle-ups and 50 box jumps on 20" plyo box.
We're interested in both times and decay rate from first to
If you can't do muscle-ups, substitute fifteen pull-ups and
twenty dips for each muscle-up.
you can't do pull-ups and dips use assistance device (Cybex,
you mix muscle-ups and pull-ups/dips report numbers of each