Saturday, 11 May 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Kip Attempts / Kipping Pull Ups (Gymnastics or Butterfly Kip) x 3-5
2) Strict Pull Ups x 5 (band assisted if necessary)
• 3 sets:
3) Tuck L-Hang x 10 seconds

4) Burpees x 10

CONDITIONING
Run 1 mile
Every ODD minute, on the minute, perform 10 Air Squats.
Every EVEN minute, on the minute, perform 10 Push Ups.