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Training Plan for Thursday June 8th 2017


OTM 10 min

even: 1-2 rope climbs/1-2 half rope climbs/3 strict pull ups/3 banded strict pull ups/20s chin over bar hold

odd: 10-30s seated L-sit


"Say it Now"

with a running clock

0-3 min to complete max reps of

8 step down box jumps
6 pull ups/8 ring rows
4 push ups

3-5 rest

5-8, repeat workout from beginning

8-10 rest

10-13, repeat workout from beginning


30 banded tricep extensions
30 banded bicep curls