Warm up
Thorough stretch and then 2x through:
10 Push-ups
10 Pull-ups
10 Air Squats
10 Shoulder Press (bar)
10 Over Head Squats (bar)
25 Sit-ups
25 Back Extensions
Conditioning
10-9-8-7-6-5-4-3-2-1 reps of:
Chest to bar pull ups
Box Jump 24"
Sit ups
Look for a 5k race for Independence Day tomorrow!
Had to use a 30" box. That sure slowed me down. Everything else was as rx'd.
ReplyDeleteTime 14.30
My gym only has 24" boxes. I still have to cheat with pull u.For this one I did chest pull ups from the ground under a smith machine. 9:50. Getting the kipping thing down though.
ReplyDelete