Friday, July 24, 2015

WARM UP
15 min of joint prep
zen archer for 30 sec x 6 sets Alternate positions each time.


A. 3 Rounds for Time
     Kipping hspu x 3/5 (if this is too easy, go to a deficit). You should do these unbroken
     Run 200 meters

      rest 5 minutes

B.  3 Rounds for Time:
     Kipping muscle ups x 1/2 or 5 kipping chest to bar pull ups
     Run 200 meters
   
    Rest 5 min

C. Repeat A.

Rest 5 minutes

D. Repeat B.