Muscle Up, Ring Dips, Ring Rotation, Hip Extensions, Situps, & Arms, Calves

12/11/13

5 rounds of:
Muscle Up x 3
Ring DIp x 10
Ring Rotation x 2
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4 rounds of:
Hip Extensions x 15
Situps x 20
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Ring Dips 4 x 10
Chin Ups 4 x 10
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LF Machine Curls 4 x 10
Cable Curls 4 x 10
Rope Press 4 x 10
Superset:
Incline DB Curls 3 x 10
Hammer Curls 3 x 10
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21 Curls x 3
Close Grip Bench Press (135) 10, (185) 10, (225) 8, 7
Standing Calf Raise 4 x 12
Seated Calf Raise  4 x 12