MONDAY 2/12/18


warm up shoulders with 10 reps each:

Banded Pull ApartShoulder External Rotation, Banded Chest FlyLying Prydown w/ PVC in band


5 sets each for time. Track each set.

20 Pull ups

30 Push ups (not Hand Release)

40 Sit ups

50 Squats

Rest 3’ minutes per set

scale reps or rounds as needed. If no kipping Pull Up, scale to 10 Strict Pull ups vertical Pull with feet on ball or plate.  

TUESDAY 2/13/18

SUNDAY 2/11/18