Thursday 11/30/17

Chonda bench.jpg

Warm-up:

Inchworm to Push up 5-1

Knee to chest to lunge,

200 m Run

Strength:

A.)  4 x :15 Flexed Arm Hang

4 x 8-12 Assisted Pull-up

 12-10-8-6  Single Arm Dumbell Row

B.)  3 Rounds (Those that have pull-ups)

1-3 Legless Rope Climbs

5 Baby Mup

https://youtu.be/R5SoxwHoaYo

2 Negative Mup

https://youtu.be/WKf1PfMqfmU

Conditioning:

For Time:

10 KBS 70/53#

20 Cal Row

30 Air Squats

40 Dubs

30 Sit-ups

20 KB Push Press

10 Cal Bike