Saturday, 4 October 2014

WARM UP (15 minutes total)
A) 3 rounds, but no more than 10 minutes:
   1. Strict Pull Ups x 5 (use spotter, if necessary; add weight, if able) 
   3. Tuck L-Sit on Rings x 10 seconds
   4. Back Extensions x 10
B) 5 minutes:  Dynamic Warm Up.

CONDITIONING
“Kelly”
5 rounds for time:
400m Run
30 Box Jumps, 24/20”
30 Wall Balls, 20/14#