Tuesday 9.20.16

FOUNDATIONS
Four sets of:
push press x 6-8 reps
rest 60 seconds
supinated grip pull ups or ring rows x 6-10 reps
rest 60 seconds
plank hold x 60 sec
rest 2-3 minutes

GPP
Four sets of:
push press x 6-8 reps
rest 60 seconds
muscle ups x 4-8 reps
rest 60 seconds
face down Chinese plank hold x 60 sec
rest 2-3 minutes

ENDURANCE
Every 3 minutes on the minute for 30 minutes:
150m shuttle sprint

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