Warm up:
5 rounds
15/12 cal ski
10 hanging shrugs
5 inch worms
:30 plank(push-up and both sides each round)
A. Class
B.
80/60 strict pull-ups*
*every drop do 10 ghd situps+15 push ups+20 air squats. If strict pull-ups are a weakness, do penalty work every other round or even every 3rd. Should not accumulate more than 7 sets.
C. Run 1 Mile