Friday, March 23, 2012.

15 minutes Muscle-Up practice or Pull up practice

http://www.youtube.com/watch?v=DaRjG5BzDhM – Muscle up Tips

http://www.youtube.com/watch?v=Mvhxum803go – Butterfly Pull up Tips

-then-

5 rounds of:

5 Deadlifts @ 225/150#
8 Over the Box Jumps 20″
Run 200m

*Rest 2 minutes between rounds.

Core/Extra: 5 rounds for time of: 15 GHD, 15 Hip extensions.

Roberto showing how it is done on the box jumps! 

Photobucket