Skill:
Muscle-Up Progressions - 10 min
Met-Con:
5 Rounds for Time
80% (of 1RM) Back Squat - 5
50 lb KB Swing - 20
30" Box Jumps - 10
Assistance:
Inverted Rows - 3x15-20
DB Reverse Flies - 3x12-15
Notes:
For the Muscle-Ups, do some or all of the progressions explained in this video: http://www.youtube.com/watch?v=QjgCMuqNN1s. Work at your own pace, but spend at least 10 minutes working on it.
For the Back Squats, use 80% of your 1RM.
Muscle-Up progressions: about 12 min
ReplyDeleteMet-Con: 19 min 37 sec
Inverted Rows: 20,15,15
DB Reverse Flies: 30x12,12,12
My lower back was really tight to where I almost felt like I wouldn't be able to complete the met-con. To keep going, I had to stretch between sets... Great workout though!
I used 275lbs for the Back Squat.
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