1) For Time (ish)
5 Rounds
:30 Plank Hold
5 Muscle-ups
400m Run
-if you feel good go hard. If your shoulders are beat up work the transitions on the muscle-ups and just sweat 15-20 minutes OR do the following
If you can't make it to the gym.
For Distance:
Run for 25 minutes
Every 5 minutes starting at 0:00 :45 plank hold
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