Thursday, February 19, 2015

Drills, Skills and Conditioning


Pullup/Ring Dip Complex

6 reps each set/with weight if possible

12min time Limit


AMRAP 12min :45sec work/:15sec rest

  • 10 DB Thrusters
  • 10 Box Jumps
  • 10 Chest to Bar Pullups or 5 Muscle Ups
  • 100% Max Effort each :45sec of work
  • After each :15sec rest, start where you left off

500m Row Time Trial

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