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