June 23, 2015

A) Warm up

400 m run

3 rounds not for time:

20 m Handstand Walk

Ring Row x 10

Plank x 30-45 seconds
B) Every 2 minutes on the minute for 10 minutes

Push Press + Push Jerk- 2+1 @ 80%
C) For time:

Run 800 m

15/10 Muscle ups

Run 800 m

15/10 Muscle Ups

Run 800 m
Optional: 

D) 3 sets:

10 x Close Grip Push-ups

30 second rest

1:00 minute plank hold

30 second rest

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