#4 - Tough one :) - My biceps are soooo sore right now :)
A. Muscle ups; 1 rep on the 30 seconds for 30 reps
Got through 18 reps before my hands just ripped. They are soft right now I guess from not kipping a lot.
MU were getting tough, just don't have the muscle endurance I used to have..
B. CTB pull ups; 10 unbroken reps x7; rest as needed to full recovery
Completed all 7 sets - rested about 1-2 min btwn sets 1 and 2 then between sets 3-5 it was 3 minutes then 5-7 it was a good 5 minutes almost. Blew up super bad on these.
C. Feet anchored sit ups; 50 reps for time x3; rest 4 min
1:32, 1:37, 1:50 - ab burrrrnnnnn
D. FLR on rings; accumulate 3 min not for time (perfect form, aim for
ext rotation)
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