Three rds for time of....
400m run
10 pull-ups
10 Front squats
10 burpees
Double under ladder 5-10-15.....50
reps in 5-7 min
or
500m row 1 min rest x3
Day 11
12 years ago
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Run/Row 400m or jump rope 2 minutes
15 dislocates
15 body weight overhead squats
15 push ups or dips
15 glut-ham situps
15 back extensions
15 kipping swings/kipping pullups
2 rounds
15 dislocates
15 body weight overhead squats
15 push ups or dips
15 glut-ham situps
15 back extensions
15 kipping swings/kipping pullups
2 rounds
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