06-20-14

A.

Group Joint Warm Up

Row 750m @ 80%

30 Squats

20 Push Ups

15 Strict Pull Ups

 

B.

Muscle Ups (goal is unbroken sets)

0:00-1:00, 9 MU

1:00-2:00 Rest

2:00-3:00, 7 MU

3:00-4:00 Rest

4:00-5:00, 5 MU

5:00-6:00 Rest

6:00-7:00, 3 MU

 

C.

30-20-10 (10 min time cap)

Hang Power Cleans 115/83#

Alt Pistols (total reps)

 

D.

Cool down

Run 200m @65%

Row 3 min @65%

 

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