1) 5xME Strict pull ups (if you do less than 6 use a band or a higher resistance band)
2) for time
400m run
21 KB Swings Russian 70/53
9 v-ups
800m Run
15 KB Swings
15 v-ups
400m Run
9 KB swings
21 v-ups
3) 5x10 AB wheel
Posted on Thu, September 18, 2014
by roywollgast