Wednesday 082411

Sparta #2
4 Rounds for time

1) 10 Muscle-ups (Bar or Ring)
15 x Jumping Muscle-upsĀ  or 15 Pull-ups + 30 PB Dips (or box dips feet elevated)

2) Jump Rope 150 forward + 150 backward

3) Broad Jumps x 30 y

4) Run to Sit-up Station and back

About the Author

Justin is a Functional Strength & Conditioning Coach who serves clients in Private and Small Group Training throughout the Conejo Valley including Newbury Park, Thousand Oaks, Agoura, Camarillo. He is certified as a Performance Enhancement Specilaist through NASM, Kettlebell Instructor through IKFF, Monkey Bar Gym CNT2. He is also the author of the "Real World fitness System Ebook ".

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Nadia Budiman - August 27, 2011 Reply

1) 15 bench dips, feet elevated on bench
2) Jump ropes, 150 forward, 150 backward
3) broad jumps 30yds
4) sprint to the sit up station & back
5) 15 jumping pull ups
Did this workout in 43:25

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