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- Time five muscle-ups and 50 box jumps on 20" plyo box.
- Stretch/rest 20 minutes.
- Time five muscle-ups and 50 box jumps on 20" plyo box.
- We're interested in both times and decay rate from first to second effort.
- If you can't do muscle-ups, substitute fifteen pull-ups and twenty dips for each muscle-up.
- If you can't do pull-ups and dips use assistance device (Cybex, Gravitron, etc.)
- If you mix muscle-ups and pull-ups/dips report numbers of each with time.
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