Thursday 7.13.17
A.
Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
GHD Sit-Ups x 10-15
Rest as needed
B.
Three sets for max reps against a 3-minute running clock:
Row 400/300 Meters
Max Reps of Gymnastic Skill of your choice
(Muscle-Ups/Strict Pull-Ups/Handstand Push-Ups etc.)
Rest 3 minutes