Wednesday 4.22.15

Buy In: Knock out- (requires at least 3 people and two basketballs)  Get put out and do 10 burpees

take 10 minutes to prepare/mobilize/set up and then:

In 22 minutes complete as many rounds as possible of:

20 meter handstand walk (sub 20 meter overhead carry with 70% of bodyweight)

5 bar muscle ups (sub 5 pullups and 5 bar dips)

5 squat snatches at 115 (sub learn how to ohs already)

30 Double Unders (sub learn how to jump rope already- good talk)

Don't forget to perform your max rep sets of push ups and pull ups.


Mike Alley