M/U Training and Tabatas

Warm-up:

5:00 on the rowing machine
active stretching

Muscle-up Training:

4:00 of 2 x kipping pull-ups, 2 x dips
Total Reps: 12

I figure if I can get this up to the 18-20 range, I _might_ be able to do a muscle-up. Towards the end of the last minute, I pegged my left quad on the dip bar mid pull-up. Man, that's gonna leave a mark. Rotten dip/pull-up combo machine!!

Tabatas:
Kangaroo Jumps:

15, 13, 10, 8, 8, 7, 7, 8

Push Press w/ standard bar:

22, 22, 14, 10, 7, 7, 6, 6

Russian Twists:

20, 20, 21, 20, 16, 17, 15, 13

Turkish Get-ups:

10 per arm w/ 16lb kettleball