WARM UP
2 rounds for quality of: Hang From Pull Up Bar, 30 secs 10 Scapular Pull-ups 10 Kip Swings 10 Step Back Lunges 10 Push-up to Down Dogs CONDTIONING
Dä geit no vor STCH ;) Complete as many rounds as possible in 40 mins of:
Jog, 400 m
10 Strict Pull-ups
50 Double Unders
10 Dumbbell Bench Press, pick load
Row, 500 m
Handstand Walk, 80 ft
COOL DOWN
For quality:
Monostructural Cardio, 5 mins
Foam Roll, 4 mins
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