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Good Work Gents!!
WU: Run 400M then 3 rounds
10 waking lunges
Practice a gymnastic weakness:
Worked on HSPU. after about 10-15Min. and some coaching I was able to get 1 kipping HSPU. 1st one it about 2yrs. I'll keep working at it
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
25 Wall Ball Shots (30/20 lbs to a 10′ target)
Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes.
This one "worked" me....... 125WB's later I was gassed.