Monday 9.24.18


Buy in: Run 400 meters. 3 rounds of Cindy. Mobilize.

Every Minute on the Minute:

10 Burpees (Minute 1)

30 Double Unders (Minute 2)

3 Bar Muscle Ups (sub 3 heavy Dumbbell Clean and jerks (from the floor using 2 dumbbells)) (Minute 3) OR sub 3 pull-ups/3dips

Repeat for a total of 5 rounds

once you’ve completed the fifth round (which will start at 14 on the clock, Rest until the clock says 16:00 at which point you’ll run the getBUILT Mile or Row for 100 calories or Bike for 85 calories.

Record total time.


Mike Alley