OPT Nov 21

TRAINING:
3 minutes of work @ 80-85% aerobic effort:
1 muscle-up
12 walking lunges
--3 min active rest
3 min work @ 80-85%:
5 chin-ups
10 box jumps - 24" - step down each rep
--3 min active rest
3 min work @ 80-85%:
3 ring dips
15 kbs - 16kg
--3 min active rest
3 min work @ 80-85%;
Run 100m
3 push-up burpees
RESULTS:
7 rounds (focused on 1 perfect MU with a good kip in the dip)
+
rested with a run/row
+
4 rounds (butterfly pullups)
+
Airdyne
+
4 rounds + 3 ring dips
+
Row
+
5 rounds