Friday – November 7th

Gymnastic work:

3x max pull-ups (palms away)
Rest as needed between sets
3x max chin-ups (palms towards)


10 rounds:

10 jumping squats (bodyweight only, no kb)
15 heavy two handed swings
Walk back to start (rest 2 minutes between efforts)

Cash-out: 4 minutes hollow body position



  1. I only have a 35# bell, so I did 30 swings of that rather than 15 heavy. And it’s cold outside…. so I did 10 burpees instead of the sprint.

    Pullups: 10, 8, 8
    Chinups: 6, 6, 5
    (These made me feel fat, thanks)

    Max HR- 169
    My knee and foot were feeling sore so I only did 5 sets

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