Monday, January 6, 2013

WARM UP
10 minutes of joint prep
rolling warm up

 A. For Time:
Overhead Squats x 15  65/95 lbs
Box Jumps x 15 20/24"
Kettlebell Swings x 15 35/55 lbs
Kipping Muscle Ups x 5
Rest 5 minutes (No sitting. Keep moving around). 
5 sets

Each round AFAP. 
Reduce muscle up reps if necessary.
Sets should be unbroken, except for muscle ups/pull ups
No kipping muscle up? Do 15 kipping pull ups