Workout

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

then

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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