*Fall/Winter Holiday Schedule HERE
1) Every 4:00 x 10 sets:
Odd – 300m Run + 15 Pull-ups + 12 Alternating Dumbbell Snatch 50/35
Even – 300m Run + 10/side Single Arm Dumbbell Push Press 50/35 + 10 Burpees
Scale loading/output appropriately so that you can get maintainable output and complete each set in under 3 minutes.
2) Band Pull-Aparts: 100 Reps
Switch between over and underhand every 10 reps. Not for time, for quality.
3) Rope Climb: 10 minutes Practice
Work on any facet of a Rope Climb.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE