Friday 10-26

warm up
2min jump rope
2 gym lengths each of the following
inchworms
toy soldier
walking knee grabs
walking lunges
spiderman lunges

skill/strength
Death by Ring Dips
Add 1 rep every minute for as long as possible upto 15min.
functional fitness
Find a band that allows you to perform 10 dips, then do 3x max reps, resting 3min between sets.

conditioning
4 rounds, record time for each round
10 C2B pull ups
run 400m
15 wall balls(20/14)
rest 1:1

functional fitness
3 rounds: Not for time
8 band assisted pull ups
run 300m(1 lap)
10 wall balls(14/10)
3min Rest

stretch
standing hamstring
death stretch
wall straddle
calves