Workout

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

1 comment

  • saludos desde venezuela ?? Muy buenos entrenamientos sigan así…

    Moises ortiz

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