“You will be blessed when you come in and blessed when you go out.” Deuteronomy 28:6 (NIV)

Forging Elite Fitness


Super User on Wednesday, October 10 2012, 08:17 PM

1.Every 45 seconds for 6 minutes (8 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75% of your max power clean

2. Muscle up progressions: 3x3 rings to hips, 3x3 "hulk shirt rips," 3x3 kipping ring dips


3. Alternating Tabata (20 secs of ring dips/ 10 secs of rest/ 20 secs of situps/ 10 secs of rest, etc.):
Ring Dips
Ab-Mat Situps (Hand touch behind head and elbow touches knee)
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