Friday 13/7/18

Every minute on the minute for 30 minutes cycle through 1,2,3,1,2,3..etc:

3 Muscle Ups (scale to only Pull-up phase)

8 Single Arm KB Push Press
6 Single Arm KB Overhead Squat 24/16

12 Jumping Lunges (max height)
30m shuttle sprint

*Each part can be rushed with lots of rest, try to focus on performance points of workout.
e.g Tightest overhead position for KB Squats, Jump height on jumping lunge, muscle up technique, etc.