Apr 24 2015

2 Rounds (10 mins to complete)
5 KB arm bars L&R with 5secs hold each rep
8-10 Crossover W’s
8-10 ring pushups or pushups

Alt. EMOM x 12
5 bench press – heavy
5 bent over rows – heavy

Choose your progression

For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Complete all reps of each exercise before moving to the next.

For Time:
75 Pull-ups
75 Push-ups
75 Sit-ups
75 Squats
Complete all reps of each exercise before moving to the next.

For Time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats
Complete all reps of each exercise before moving to the next.

Crossover plyo
2 min couch stretch per leg