Monday:
Warmup: run/row 600 M
4PositionPullUpBarHang(PronatedClose,PronatedWide,SupinatedClose,SupinatedWide :30 each)
2 Rounds
10 PushUp
15 Squat

1) 4 Sets
ShoulderPress x 2-3 reps @21X1 [more weight]
Rest :90
StrictPullUp x 6-12 reps @21X0 [more reps]
Rest :90

2) ForTime (Unless your name is Darren)
40 WallBall
30 Burpee
20 WallBallSitup
10 HSPU
20 WallBallSitup
30 Burpee
40 WallBall

Cool
SmashCuff (LaxBall)
Roll

DSCN4371

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