Tuesday 5/3/16

Performance

A. Every four minutes, for 16 minutes (4 sets):

Weighted Pull-Ups x 1-2 reps (20sec supinated hold or 20sec Ring Row static hold)

At the top of the next minute…

30 Seconds of Strict Pull-Ups for Max Reps (3-4 negatives or 10-12 slow perfect ring rows)

At the top of the next minute…

20 Walking Lunges with Overhead Plate Carry (45/25 lbs)

 

B. For time:

10 Renegade Rows (45/25)

20 Calorie on Rower

30 Kettlebell Swings (32/24 kg)

400 Meter Run