Warm up:
2x
pullup x5
dip x5
lunge x10/step up w/45# bb x10
pullup +20# 2x4/ +25# x4
dip +20# 2x4/ +25 x4
step up 95# 2x10/ 115# x10
jump lunge x6
(last reps of dips and pullups done as a 8 count)
2x
kipping pullup x12
dip x5
jump lunge x10
various abd exercises:
abd wheel 4x1 incline full rollout
skin the cat x4
ghd situp x8
25min treadmill walk/jog/sprint intervals
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