Workout of the Day: 12-01-15 Tuesday

Warm Up

3 Rounds:

10 Push-ups

10 Arch to Hollow (on bar)

5 Pull-ups (strict)

Skill

Pull-up Progressions (kipping & butterfly)

Conditioning

For time: 

Run 1 mile

30 Pull-ups

*rest 3 minutes

**12 minute cap 

***repeat