Tuesday, May 10, 2011

A. Back Lever
1 rep,3 sec hold, rest 45 sec x 5 sets

B. Muscle Up Work
Beginners: False Grip Work and Transition Work or work on pull-ups
Intermediate: work with a spotter
Advanced: 1-5 reps on the minute for 5 min.

C.
Run 800 meters @ 100%
rest 5 min
Run 400 meters @ 100% with a sandbag
rest 5 min
Run 400 meters @ 100%