5 x 1 minute max double-unders/1 minute rest
3 x 1 minute max dead-hang pull-ups/1 minute rest
3 x 1 minute max hand-stand push-ups/1 minute rest
Training (heavily scaled):
3 x Muscle-ups (after the "warm-up" that's all I could manage)
20 x Toes-to-bar
30 x DB Goblet Squats, 25lbs
40 x DB Swings, 25lbs
50 x Box Jumps
5:00 Exercise Bike
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