Warmup:
4 Minutes (8 rounds) Tabata Handstand Hold
(looks like: 20 seconds handstand hold, 10 seconds rest, 20 seconds handstand hold, 10 seconds rest, etc)
30 Muscle-ups for Time
Modification for Muscle ups: 1 chest-to-bar pullup+1 transition (see minute 3:10 on the video below)+1 ring dip OR jumping muscle ups (minute 4:30, but do the ring dip to full press out)
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