4/13/16

• warmup
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• 2 rounds
• 100 m run
• 10 front squat
• 10 superman
• 10 pushups
• 
  
• A. Floor Press 3-3-3-3-3-3
• 
  
• B. Rope Climb technique work (5-10 minutes)
• 
  
• C. 
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• 400 M Run
• 40 Front Rack Reverse Lunges (135/95) *20 per leg*
• 400 M run
• 5 Rope Climb / 3x strict pullups
• 400 M run
• 
  
• D. core work: plank 1 min on, 1 min off x3 or x5