11/28/2018

A1. Wtd Ring Dips; 2.2.2 x 4 sets; rest 20 sec; rest 1min 
used a 53kg KB

A2. Wtd Strict Uneven grip pull-ups; 2 reps/arm on top x 4 sets; rest 2min 
Done


10 Sets: 
5-6 Strict HSPUs 
150 ft Shuttle Run 
7 C2B Pull-ups 
200 ft Shuttle Run 
7 K HSPUs 
150 ft Shuttle Run 
6 Bar Muscle Ups 
rest 90-120 seconds be sets 
*rest as needed bw sets 5/6
I did 6 sHSPU for sets 1-8, then 5 sHSPU for sets 9 and 10. UB C2B, kHSPU, and bar MU. Set times as follows, not sure about set 10 so it isn't included:
2:19 - 2:35 - 2:44 - 2:50 - 3:40 - 2:48 - 3:18 - 3:26 - 3:25