8
Dec
Friday 12.9.16
Short List
30 Push-ups
30 Air squats
30 Crunches
10 Burpees
10 Windmills
30 Push-ups
30 Mountain climbers
30 Flutter kicks
10 Burpees
10 Cherry pickers (4-count)
30 Push-ups
30 Side Straddle Hops
30 Superman
10 Burpees
10 Chain breakers
30 Push-ups
30 Lunges
30 Scissor Kicks
10 Burpees
10 Trunk twists
3 Max sets of Strict Pull Ups
then
Grab a battle buddy and complete a two mile relay run switching every 200.
Time permitting – with your battle buddy switch every five reps in the following scheme
3 minutes max hang cleans
3 minutes max front squats
3 minutes max shoulder to overhead