1/30/17

AM
Warmup:
2 sets:
Bicep Opener
Tricep Opener
Landmine Row
Done.
+
5 minutes MU warmup done.
+
30 Muscle Ups
*try for 1 rep every 30 seconds*
14:25
Went every :30 for first 11, rested less for last 4
+
15 minutes Assault Bike
30 seconds 100-150 watts
30 seconds 300+ watts
Done. 152 cal

PM
Open Workout 12.3
AMRAP 18
15 Box Jumps 20" (no step up allowed)
12 Push Press 75#
9 Toes to Bar
*your goal is 11+ rounds*
12+4 bjs
(All reps ub)