SATURDAY 1.2
WARM-UP
2 ROUNDS
200 METER RUN,ROW,RIDE,SKI
5 SCAP PULL-UPS + 5 KIP SWINGS
5/5 SINGLE ARM RING ROWS
5 PUSH-UPS
STRENGTH
5 SETS FOR QUALITY
2-4 STRICT PULL-UPS + 2-4 KIP SWINGS
- 2-4 KIPPING PULL-UPS
WORKOUT
6 SETS
200 METER RUN, ROW, RIDE(400 METER)
15 DB FLOOR PRESS (50/35)(35/20)
10 PULL-UPS / RING-ROWS
-REST 1:00 B/T SETS_
(SCORE EACH ROUND FOR TIME)