Warm up

Strength AHAP/AMRAP:
Bench Press
Pull Ups
DB Fly
DB Row

Stamina un-timed:
Max Weighted Pull Ups
Max Weighted Push Ups
Max Sit Ups

Conditioning
Run a 5k for time

Abs 4 rounds:
10 x Pulse Ups
10 x Reverse Crunches
12 x V-Ups

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s