Tuesday, October 30th 2018

Warm-Up
400m Run
10 Spiderman Lunges
10 Worlds Greatest Stretches
10 Cat/Cow
10 Alt Tricep Stretches
Wrist, Elbow, Arm Circles

Strength:
Gymnastics:
5 Sets:
20 Seconds of HSPU
20 Seconds of HS Hold
40 Seconds of PVC Pipe Press
*No rest in-between. One goes right into the other.

Strict Pull Up Ladder
3-5-7-5-3
Rest 30s-40s between sets

Workout of The Day
AMRAP for 14 Minutes
10 KB Clean + Press (55/35)
10 Chest to Bar Pull-Ups 
200m run

Cash Out:
60-100 GHD Sit-Ups
or
100-150 Ab-Mat Sit-Ups