Two rounds of:
Tabata Squats
Muscle-up for four minutes
Rest
No rest between finishing squats and muscle-ups. This is a 16-minute workout with rest at 8 minutes. Multiply lowest squat count for all eight intervals by the number of muscle-ups completed in four minutes for each round and post to comments. Substitute 3 pull-ups and 3 dips for each muscle-up if necessary.
Tony - "Elizabeth"
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