Muscle Up Fast!

6 min warm up

Muscle Up Fast!
5RFT:
cross knee tuck pu on dip station (on floor for modification) - 10x
sB side step up/knee up L - 10x
sB side step up/knee up R - 10x
sB step over squats & squat lift alternating shoulders - 10x
sB step up & kick L - 10x
sB step up & kick R - 10x
(WEIGHT: round 1-3 #30, round 4-5 #25)
time: 31:42

tues eats:
840 - protein pancake w/1/2 nana and honey
1230 - chicken salad, yam w/ coc oil, apple, oatmeal cookie
4 - protein shake w/ 1/2 nana, nuts
830 - leftover squash boat w/ turkey, apple

wed:
8 - protein shake w/ 1/2 nana
1130 - chicken salad, apple, pineapple slice, yam in coc oil
3 - nuts, hot protein strawberries & "cream" (see recipe on Start page)