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12JUN17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] PREP[/intro]

3 Sets @ Easy Pace:
450′ Shuttle Run
10 Goblet Squats, slow eccentric
5 Strict Pullups or Ring Rows

 

[intro] STRENGTH[/intro]

Back Squat 1RM

 

TIMECAP: 20:00

 

[intro] CONDITIONING[/intro]

For Time:
800m Run
10 Rounds:
2 Bar Muscle-Ups
4 Ring Dips
12 Air Squats

 

TIMECAP: 20:00

 

[intro] EXTRA WORK
[/intro]
Bike 3×50/35 Calories @ 9
Work:Rest 1:1

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