Friday 8/12/16

Warm Up:
3 Sets Not For Time
150m Shuttle Run (50 Out/50 Back/25 Out/25 back)
12 Banded PVC OHS
10 MT Climbers/Leg (20 Total)

Workout:
Part 1:
For Time
500m Row
400m Run
30 Burpees
20 Goblet Squats
10 Muscle Ups/10 Burpee Chest To Bar
*Choose KB Weight and Muscle Up Scaling Option That Allows You To Finish In No More Than 12 MIn. Also If You Need To Scale The Row And Run To Make It A Sprint Style Workout Please Do. You Can Do a 250m Row And A 200m Run. 

Part 2:
Back Squat x 6 Reps
Every 90 Sec x 10 Sets
*Increase Weight Every 2 Sets (5 Different Weights And You Have To Do Each Weight 2 Times)