Friday 18th October 2019

A. Warm-up

5-10 mins of running drills.

Agility ladder, run-throughs, short sprints.

Followed by…

3 Sets of:
Scapular Pull-Ups x 10
Plank Shoulder Taps x 15
Mountain Climbers x 20

 

B. For time:

  • 1200 Meter Run
  • 40 Burpees to Target (touch your pull-up bar)
  • 40 Pull-Ups
  • 800 Meter Run
  • 20 Burpees to Target
  • 20 Chest-to-Bar Pull-Ups
  • 400 Meter Run
  • 10 Burpees to Target
  • 10 Bar Muscle-Ups

Scale bar muscle ups to 20 normal pull-ups

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