For time:
10 muscle-ups
100 squats
10 muscle-ups
100-cal. row
Post time to comments.
Scaling:
Modify the muscle-ups to pull and push exercises. Newer athletes should reduce the reps to keep this workout in the 12- to 15-minute range.
Intermediate Option / For time:
7 muscle-ups
100 squats
7 muscle-ups
100-cal. row
Beginner Option / For time:
5 sets of: 3 assisted pull-ups + 3 push-ups
50 squats
5 sets of: 3 assisted pull-ups + 3 push-ups
50-cal. row