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warm up: Shoulder and back mobilityrun 400 m +

ThenEvery minute on the minute for

10 mins

5-7 strict pull ups + 5-7 dips

rest 5 mins


10,9,8,7,6,5,4,3,2,1 (start with 10 reps than work your way down
Knees to elbow 
Regular grip Bench Press moderate weight
Pendlay moderate weight (rest as needed) 

Then 800m run for time

Cool down: walk 200m, dynamic stretching

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