12-30-13

A. Muscle Ups.  Practice however you want.  Also try hanging in false grip on the bar and playing with pull ups like that.

 

B. Chest to Bar pull up. 10 for time. 4 min rest. x4 (1:27, 1:35, 2:00, 2:05)

 

C. HSPU. Practice withOUT the 10# plate and try 20 kipping reps.. but if you have to, add the 10# and do 20-30 reps.  Just build confidence and get used to the movement. (20 kipping ab mat only)

 

D. Ring Dips. AMRAP sets of 3 in 7 min.(12 sets)