Warm up 10-20
Run 400m
25 strict pull ups (pronated)
Run 300m
20 chin ups (supinated)
Run 200m
15 horizontal pull ups/ ring rows
Run 100m
10 bar muscle ups or 10 jumping muscle ups (use a sturdy platform to jump into the MU)
Run 800m with 10-30# Medball or equivalent.
Then
Accumulate 5 minutes in Wall sit @45 degrees
-x10 burpees every time you break
saludos desde venezuela ?? Muy buenos entrenamientos sigan así…