Wednesday 011212

Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Muscle-up 7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Muscle-up 7 reps

Notes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back
in one minute, i.e., done right you come in "late."
2. Have someone minimally assist you with the muscle-ups by gently
lifting by the ribs.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle

"Practice without improvement is meaningless."
- Chuck Knox

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