Warm up with:
Jumprope and joint mobility
3x3 back squats at 75% to 80% max
Then
30 muscle ups for time
or
120 pullups and 120 ring dips for time
(30 rounds of 4 pullups and 4 ring dips)
I did this workout Friday and did not time it. I was mainly working on just getting it done correctly and gaining strength in my ring dips (assisted of course).
Video of Muscle Ups
Instructional Video
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