May 11, 2016

Warm up:

2 min jump rope

8 Russian KB swings

8 Push ups

8 Ring Rows

x2

 

Strength: Bench + Pull ups

Bench 4-3-2-1-2-3-4 hvy as possible on each set

Weighted Pull ups 4-3-2-1-2-3-4 hvy as possible on each set

Do a set of bench then set of pull ups

 

“Annie”

Du’s

Sit ups

50-40-30-20-10

 

Cool Down:

1K tempo Row

 

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