TUESDAY 160329


Run 400m

10 Dive Bomber Push ups

Crossover Symmetry

15 Hollow Rocks

Samson Lunges down

Crab walk back

10 Pullups

10 GHD situps

Banded Lat Stretch



Five sets for max reps of:

30 Seconds of Muscle-Ups

Rest 30 seconds

30 Seconds of Push-Ups
(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)

Rest 30 seconds

30 Seconds of Toes to Bar

Rest 30 seconds

*Score is total reps across all 5 sets



For time:

Row 50 Calories
50 Kettlebell Swings (32/24 kg)
Run 800 Meters



Lax to Pec/Shoulders

Mash triceps on racked barbell collar

Roll Posterior

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