090913

1/2 mile run
100 double-arm swings
1/2 mile run
100 push-ups
1/2 mile run
3 attempts at max pull-ups (rest as needed)

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3 comments

  1. Warm up:
    3 Mins of Jump Rope
    2x 50m sets of
    -Backwards Run
    -Karaokes
    -High Knee Jumps
    -Side Shuffles

    22:36 (15 second rests between sets)
    1/2 Mile in 2:52
    100 Swings w/ 32kg kb: 25-25-25-15-10 in 3:48
    1/2 Mile in 2:57
    100 push ups in 2:10
    1/2 Mile in 3:03
    Pull ups 12, 9, 9

    ABN ATW!

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