Blog Post

Tuesday 9-16-2014

Warm Up

*250m Row

*Spiderman Crawl/Lunge

*Crabwalk Down/Back

*5 Air Squats/5 Jumping Squats/5 Tuck Jumps

then

Back Squat 4×3

Good Mornings 3×8

then

For Time:

21-15-9:

Strict Pull Ups

Sit Ups 

Walking Overhead Lunge (1 step=1 rep)

Cash Out:

4x :30 on/:30 off

Row for Meters

PVC Cool Down

Endurance:

4 x 800m Run

Rest 2:30 between

*3-5 Second Splits