Workout of the Day
4 rounds of 5 minutes on 2 minutes off
500m Run then max reps
MedBall Sit-Ups
Pull-Ups
MedBall Sit-Ups
Pull-Ups

We’ll be working on a five minute interval clock today with two minutes of rest between each work period. Each work period will start with a run all the way around the complex. When you get back from the run you will be working through as many reps as possible of either medicine ball sit-ups or pull-ups. You’ll have two chances at each movement. What movement you starts at doesn’t necessarily matter so feel free to switch up the order and start on pull-ups to open up space on the pull-up bars if classes are big.

standard: 12/8 lb.
rx: 20/14 lb. kipping pull-ups
sport: 20/14 lb. chest to bar pull-ups
overachiever: 30/20 lb. chest to bar pull-ups