Wednesday 22.04.15

A: work on your turkish get up for 15min. Try KBs, DBs, barbells, slamballs, sandbags....

B: four 5min rounds:

row 500m, then max rep muscle ups until 4min, rest 1min.

If you don't have muscle ups, use progressions or do max rep push ups. Log times for each 500m row and total reps. Start in heats.