30 Walking Lunges; 1/2 your bodyweight
10 Muscle ups
30 Walking Lunges; 1/2 your bodyweight
10 Muscle ups
Notes:
1. Make lunge steps as long as you possibly can. Trailing knee must "kiss" the ground on each step.
2. Have someone hold your feet and assist minimally for the muscle-up.
3. If you don't have rings you are missing out on an incomparable tool.
"The concentration and dedication - the intangibles - are the deciding factors....
between who won and who lost."
- Tom Seaver
Thomas Kurz on stretching: http://www.stadion.com/column_stretch1.html.
You are on your way to splits!