07262017

Part A: Running
1) Every 2 minutes for 4 sets
Sprint 200 meters
at the 10 minute mark:
2) Every 2.5 minutes for 3 sets
Sprint 300 meters
at the 20 minute mark
3) Every 3 minutes for 2 sets
Sprint 400 meters

Part B: Pulling Strength
1) 5 x 1 Pull-up Negative (3-5 second lowering phase)
2) 3x3 reps Partner Assisted Pull-up (+ 1 or 2 based on ability)
*Scale up: Strict Pull-up, Strict Chest to Bar Pull-up, or Strict Weighted Pull-up

RSVP for class here --> https://cfrittenhouse.sites.zenplanner.com/calendar.cfm