WARMUP
With a partner and a medicine ball:
10xBall toss sit-up
10xBall slam burpees
Then,
Partner Pull-up Ladder 1-2-3-4-5-6-5-4-3-2-1
STRENGTH & CONDITIONING
1. 2 rounds:
Bent-over Row & Pull-up:
8/8 @ 95/65
8/8 @ 115/85
6/6 @ 135/95
2. 5 rounds:
10 Ring Dips
Bear crawl (2 lengths of gym)
I don't think it needs to be said...but, no kipping pullups on this one!
Workout 1 is not for time.
Workout 2 IS for time.
Enjoy!
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