10/08/16

7
Oct

10/08/16

Saturday

Skill

Life
Pull up Complex x 3 sets
3 kip swings
1 pull up
2 knee to elbows
rest 2:30 minutes

Fitness
Pull up complex x 3-4 sets
rest 2:30 minutes
toes-to-bar knee-to-elbow
pull-up
chest-to-bar
muscle-up
pullover

Metcon
Life & Fitness
Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14 lbs)
60 seconds of Push Press (75/55 lbs)
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Rowing for Calories
Rest 60 seconds

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