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Monday Warm Up 3 minutes double under flights 5/10/15/20/ etc 1/2/3/4/5 etc Sets must be unbroken and you may not move on to the next set until the previous is completed. Then: 10 min 15 kettlebell swings 5 false grip ring pulls or pullups 5 ring dips 15 walking lunges WOD: allow 40 minutes 5 rounds at max effort Max reps HSPU (scale pushups) Run 400 20 Anchored situps AFAP rest 3 minutes Post HSPU's and record round times. For HSPU's, the reps end when you come off the wall. For pushups, reps end when you can no longer do chest to deck (full range of motion) Rest must be at the top. If you rest at the bottom, the set is over.                Comments are closed.
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