Tuesday

A.Running 4 min Clock: Moderate pace. We are not trying to break records, this is an extended warm up. If you want to learn how to pace  – count your calories and/or reps every 30 sec segment.  they should be the exact same every time ‘round.
30 sec Ski erg + 30 sec Ab Wheel Rollouts
30 sec AD + 30 sec GH Sit up
30 sec Ski erg + 30 sec Alt Lunge Steps in place
30 sec AD + 30 sec KBS to eye level (moderate wt.)
Rest 2 min at the end of the 4 min
X 4 sets
B. Clean Complex: 15 mins
1 Squat Clean + 1 Thruster + 1 OH Lunge R & L
+
For Time:
10/7 HR Push Ups
10/7 Strict Pullup
8/5 HR Push Up
8/5 Strict Pullup
6/3 HR Push Up
6/3 Strict Pullup
50 Sit ups
800 M Run
50 sit ups
6/3 HR Push Up
6/3 Strict Pullup
8/5 HR Push Up
8/5 Strict Pullup
10/7 HR Push Up
10/7 Strict Pullup