Tuesday 1-5-16

Warm up

Run 400m

10 OHS 

Shoulder mobility 

Dynamic stretches

Conditioning

Mins 0:00-8:00

21-15-9

Pull ups

Burpees

rest 2 mins 

Mins 10:00-20:00

3  Rounds

10 C2B pull ups

12 Burpees

15 Box jumps (24″/20″)

rest 2 mins 

Mins 22:00-30:00

5 muscle ups

100m sprint

4 muscle ups

100m sprint

3 muscle ups

100m sprint 

2 muscle ups

100m sprint 

1 muscle up

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