General Fitness Friday 11-6-15

Prep Work
3 min single skip jump rope

2 Rds for movement
50′ Burpee broad jump
50′ Bear crawl

2 Rds for speed
50′ Burpee borad jump
50′ Bear crawl

2X10 Beat swings

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Muscle ups may be modified to a Banded Pull up X 3

5 Sets
15 Banded Good mornings
50′ High Hip Crab walk or :45 Hold
10 Beat swings
15 Air squats

Cool Down
post results


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s