100710

Warm Up:

Upper Body Pulling:

3 rounds of
3 kip attempts
5 dead hang pull-ups - use bands as necessary

Then,

Core/low back

3 rounds of
Tuck L-hang 10 seconds
10 Kettlebell swings (16kg/12kg)

"Team RJ"

5 rounds of
Run 400m (together)
25 towel pull-ups (break up between team)
50 push ups (break up between team)