Saturday, 6 September 2014

WARM UP (10 minutes)
• 3 rounds:
   1. Strict Pull Ups x 5 (use spotter, if necessary; add weight, if able) 
   2. Muscle Up Ring Rows x 3
   3. Butterfly Kip (tight body) x 3 OR Strict Gymnastic Kip x 3
   4. Tuck L-Sit on the Rings x 10 seconds
   5. Back Extensions x 10

CONDITIONING
5 rounds for time:
800m Run
30 Kettlebell Swings, 32/24kg
30 Pull Ups
• 45-minute time limit.