11.21.14

OPTION 1: STATION

Your choice:

  1. 100 Renegade Man-Makers with 2 light DB's
  2. 10 Rounds:
    100m sprint
    20 Pushups
    20 Flutterkicks

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OPTION 2: GYM

1. Military press. Start with empty bar and work up to working weight. Sets of 10+ pull-ups or chin-ups between each set. 

2. Put on a belt. Do one all out set at working weight

3. Take about 25% off the bar. 5 sets of 5, alternated with 10+ pull-ups any grip or variation. 

Posted on November 16, 2014 .