9/20/2016

-Warmup

400M jog

3 slow rounds

15 PVC pass through

15 band pull a parts

-Mobility

1 min chest

1 min calves

-Strength

Every 90 secs X 5

1 push press @90%

-Conditioning

10 rounds

20 double unders

10 push-ups

10,9,8…1 strict Pullups

*only rep scheme that changes is the strict Pullups. First round do 20 DU, 10 push-ups, 10 strict Pullups. Second round 20 du, 10 push-ups, 9 strict Pullups, etc.