The workout of the day today is 3 rounds of:

12 muscle ups
30 back extensions
400 m run

Here’s a good substitute.  Since most of us have a difficult time with muscle ups, do 15 dips and 15  pull ups.  Another good sub would be jumping dips and jumping pull ups, but do more reps, like 20-25 of each would work.

Today, I subbed 30 back extensions for 30 kb swings since I am a big fan of swings  like how they work the posterior chain, and get the heart pumping.  This was a great workout!

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BJJ and Judo classes will begin next week.  Stay tuned!