WARM UP

Pull-up Challenge

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2L High Knees
2L Butt Kicks
2L High Knee Skip
2L Karoka

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1:00/1:00 Banded Lat Stretch

PART I.

With constant motion and completed slowly:

21 single arm db rows (each arm)
9 ring dips
30 DB goblet squats
15 single arm db rows (each arm)
12 ring dips
30 DB goblet squats
9 single arm db rows (each arm)
15 ring dips
30 DB goblet squats

Men = 40-50 lb
Women = 25-35 lb

PART II.

4 Rounds:

400M Run (1.5 x’s around building or if raining 4 total lengths under awning)
250M Row
100 Singles

PART III.

3 Rounds:

20 plate situps
20 plate Russian twists
20 supermans