First some moderate aerobic skill work. Improving movements and positions with a manageable heart rate for a sustainable pace. Then some fast intervals where focus, intensity and intent matters. Friday is here! Time for some good workouts to start the weekend off!
7 Strict Pull-ups
14 Dumbbell or Kb Walking Lunges
Every 2 minutes for as long as you can hold it or you hit time cap:14 minutes
10 Bar Facing Burpees
4 Squat Cleans (205/145)
5 Muscle Ups
30′ HS Walk