tylerpistol

Complete A1, then A2, rest about :90 sec

A1. Banded Lat Pull-Downs – 8-10 x 4; sit on a box, watch the video below
A2. CG Bench Press
5-5-5-5; increasing load
B. “Triple Decker”
Run 400 Meters
30 TTB
Run 200 Meters
20 TTB
Run 200 Meters
10 TTB
Run 400 Meters

Alpha – as written
Bravo – 20-15-10 Toes to Bar
Charlie – Knees to Elbow
Delta – Scale the 400 to 200 and 200 to 100, 20-15-10 Hanging knee tucks

Extra Gymnastics

L-Sit – :10-:20 sec x 8, rest as needed