FRIDAY 210702

Every 4:00 for 16:00 (4 rounds)

50 Squats
Run 300 meters
30 Hand Release Push-ups

Rest as needed then,

10:00 running clock to complete,
50 Kipping Pull-ups (IAFSAP)
Immediately followed by
50 Toes to Bar (IAFSAP)

Note: Notice the pattern of programming today – you saw a similar methodology on Tuesday. The goal is to maintain sub 3:00 rounds. Any athlete that is able to complete the Pull-ups and Toes to Bar in less than 5 total sets will win a FREE bag of our gym’s famous Metanoeo Coffee!


Stay posted for updates on Coach’s forthcoming book!


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