3-5 Rounds of this circuit.
Swing, 15 reps
"L" Pull-ups, 10 reps
Grab that heavier Kettlebell for this one.
2. Don't count as an "L" Pull-up and pull-up where
the feet drop below the hips or the legs bend.
many Rounds of this circuit can you complete in 20 minutes?
Box Jump 15 reps
Sit-ups 20 reps
Give yourself one point for each round.
2. Add two points if you puke.
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