4.22.11

FRIDAY

"ENTER THE DRAGON"

400m Run

25 KB Swings… 70/35 pounds

20 Overhead Walking Lunges… 45/25 pound plate

10 Burpees

20 Overhead Walking Lunges… 45/25 pound plate

25 KB Swings… 70/35 

400m Run

For Time

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Strength: Weighted Pull Ups, Strict Pull Ups, L-Sit Negative Pull Ups or Negative Pull Ups

Weighted- If you can do weighted PU's take 3 sets to work up to a 5 rep max. Then take 50% of that weight and do max reps.

Strict Pull Ups, L-sit Negatives or negatives- do 5 reps of 5 sets