Monday Group Strength and Conditioning

10 min AMRAP
-1 pull up
-1 dip
Muscle up trumps pull ups and dips. Scale movements for maximum effective range of motion.
Aim for the highest level of virtuosity you can manage. The highest pull up, hip to bar, ring row or whatever, and the most perfect dip, Russian dip, deficit pushup, ring pushup etc.
For time:
100-meter walking lunge
800-meter run
100 squats
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