Monday, August 3, 2015

150801 Invictus

Warm up:
5 min DROMs

A: For max reps 5 rounds of:
30 sec muscle up (1:1 pull-up:ring dip) 8:5-8:5-6:5-5:5-5:4
30 sec rest
30 sec push-ups 16-12-12-8-8
30 sec rest
30 sec TTB 8-8-8-9-6
30 sec rest

B: For time:
Airdyne 50 cals
50 KB swings @ 55#
Run 800m
Time: 12:52

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