Warm-up:
Strict pull-ups, kipping pull-up progression practice.
Workout:
as many rounds as possible in 4 minutes of:
50 meter sprint,
5 burpees
Rest three minutes, then:
As many rounds as possible in 4 minutes of:
7 jump-squats
7 push-ups
Rest three minutes, then:
As many rounds as possible in 4 minutes of :
10 lunge-steps
10 sit-ups
Cool-down:
spend 5 minutes attacking your posterior chain (glutes) with trigger point balls
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“10% of people will cause 90% of your problems” -Unknown
Russell versus another AF workout….
