Monday the first of July

Skill/Gymnastics :

Pulling 

3 x 4 Strict Pull ups with 5 sec negative (use box if necessary) 

3 x 4 Wide Grip Strict 

( use a band if necessary) 

Every 90secs 

Pushing/Pressing 

5 rds 

5 push ups with 5 sec negative and 5  sec hold at bottom of each push up 

+ 20 Sec Handstand Hold 

Every 90 secs 

Conditioning : 12 Min AMRAP 

Run 100 m 

10  DB Thruster 15/10kg 

10  Burpees 

* add 1 rep each rd you complete