Day 4

Again- if you did Cindy, today is active rest. Otherwise, do Cindy!

Active Rest
3x
Walking Lunges across the gym- keep arms extended overhead with palmspressed together.
Backwards lunges across the gym- same arms as above
Walking cross legged pistols-Take a step, put your right shin on your left knee and squat as deep as you can.

All of the above should be done slowly, concentrating on balance and form.

Then… Pull ups, dips and muscle ups
Record as many of the following as you can…

Max effort strict dead hang pull ups
Max effort ring dips
Max effort muscle ups(cannot come off the rings)

If you cannot do these unassisted, use the least resistance you can to get 5 reps. Scale muscle ups by going from the knees.