Warm Up
Upper Body Pulling
3 Sets of:
1) Dead-Hang Pull Ups x 5
2) Muscle up Rows x 3
3) Bonus: Kip x 3 (butterfly)
Core/Low Back
3 Sets of:
1) Tuck L-Sit on the rings x 10 seconds
2) Ball Back Extensions x 10 reps
Tabata Pushups
20 seconds on 10 seconds off
8 Rds
5 Rds for Time:
10 Cleans w/Dynamax Ball
15 Box Jumps
20 Situps
May go to Krav Class and shorten workout just depends on how I feel today.
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