TUESDAY 4.13
WARM-UP
ON A 7:00 RUNNING CLOCK
200 METER ROW
10 KIP SWINGS
8 SINGLE DB FRONT SQUATS
8 SINGLE DB STRICT PRESS
10 SINGLE DB THRUSTER
STRENGTH
EVERY :45 X 4 SETS
3X2-FOR-1 PULL-UPS
-REST AS NEEDED-
*1 REP = 1 KIP SWING + 1 KIPPING PULL-UPS + 1 KIP SWING
3 SETS FOR QUALITY
5-10 KIPPING PULL-UPS
WORKOUT
“PAIN KILLER”
ON A 2:00 RUNNING CLOCK
8 THRUSTERS (115/75) (75/55)
8 PULL-UPS
-REST 1:00 B/T SETS