Big Jim running in the fog earlier this week!

 

Strength
4 Rounds
Shoulder Press (4-6 reps @ 20X1)
Rest 90 seconds
Strict Pull-Up (2-3 reps @ 21X0)

Advanced athletes can perform 2-3 Strict Muscle-Ups (bar or ring)

Rest 90 seconds

 

Conditioning
Complete as many rounds and reps as possible in 7 minutes of:
Ring Push-Ups x 15 reps
24″/20″ Box Jumps x 20 reps

Ring Push-Ups should be for more advanced athletes.

Modifications can include regular push-ups from the toes (no rings), then knee push-ups (also not on rings).

 

30-Day Ab Challenge:

Day 25-

57 Crunches

42 V-Sits

48 Leg Raises

70 Second Plank Hold