- 3x 8-10 DB ext rotations (each arm)
- 1 muscle-up every 20 secs for 10 mins; or
- muscle-up tech and 3+ sets of max rep chin-ups (supinated) for 10 mins
20 min AMRAP:
- 30 KB swings (Russian) w/ 24/16kg
- 30 push-ups
- 30 lateral jumps (over KB)
Post training notes to comments.