Pull-ups, Dips, and Pillar Strength

Warm-up:

9:00 Elliptical Machine for 105 Calories
Active Stretching

Muscle-Up Training:

4:00 of 2 pull-ups, 2 dips for max reps.
Total reps: 14

Pillar Strength:
Turkish Get-up w/ 16lb KB:

10 x per side

Corkscrews w/ 35lb plate:

10 x per side

Superman Extensions:

30 x

Cool Down:

5:00 Elliptical Machine for 45 Calories