MONDAY 19.10.15

A:  10 minutes of pull up practice using different grips you don't usually use: wide grip, narrow grip and mixed grip.

B: 5x4min rounds, 90s rest between rounds: 1. 500m row, max rep squats,

2. 500m row, max rep ball slams,

3. 400m run, max rep manmakers (45/25lbs DBs),

4. 400m run, max rep weighted box jumps (hold a 16/10lbs medball)