Friday, February 21, 2014

A. Back Squats @ 22x2
4-6 reps x 4 sets (If you hit 6 reps, go up in weight).

B. Advanced:
5 Rounds for Time:
35 double unders
4 kipping muscle ups 

Intermediate:
reduce reps on double unders if necessary
3 assisted muscle up transitions:

Or:
reduce double unders
5 (chest to bar) kipping chin ups
2 ring dips or bar dips

Or: do single unders
5 ring rows
5 push ups