Monday 7-28-14

Warm up

2 Rounds 

200m Run 

10 OHS

5 Burpees

Shoulder mobility

Dynamic stretches 

Strength– 

Weighted pull ups

5-5-5 

Conditioning

For time:

400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups

Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap. 

Time Cap: 18 minutes

Scaling will be:

3 Pull ups

3 Box dips for 1 muscle up 

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