Upper body swo time

Stingray

8/6/18

Q: World Wide

# of PAX 14

5 min Indian run warm up/2 Laps

4 sets of pull ups max reps with 10 rep minimum, each person spots the guy in front of him.

4 sets of dips max reps with 10 rep minimum, each person spots the man in front of him by the feet.

4 sets of Murkins in cadence.

  • 25 regular (3 count)
  • 20 with 3 second hold at bottom
  • 15 with 3 second count desending
  • 10 with 3 second desending, 3 second pause then up

-50 v-flutter kicks
-25 Body Crunches

cool down 1 lap jog

Intense stretch

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