You’re gym isn’t complete without parallettes; not even close.

- Coach Greg Glassman

Very cool guide to parallette training from American Gymnast: http://www.american-gymnast.com/technically_correct/paralletteguide/index.html

Perform 3-5 Rounds of this circuit.

Kettlebell Swing, 15 reps
"L" Pull-ups, 10 reps


Notes:

1. 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.

How many Rounds of this circuit can you complete in 20 minutes?

24" Box Jump 15 reps
Sit-ups 20 reps

Notes:

1. Give yourself one point for each round.
2. Add two points if you puke.

Time 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 second effort.

If you can't do muscle-ups, substitute fifteen pull-ups and twenty dips for each muscle-up.

If you can't do pull-ups and dips use assistance device (Cybex, Gravitron, etc.)

If you mix muscle-ups and pull-ups/dips report numbers of each with time.

REST