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FLUSH DAY

A. RUN 1,000 METERS, REST 3:00, RUN 1,000 METERS

B. STRENGTH - PICK 1

1. GOOD MORNINGS (4 X 8) - AHAP

2. BENCH PRESS (4 X 4) @ 80%

3. DEADLIFT (5 X 2) @ 85%

C. GYMNASTICS - PICK 2

1. BOX JUMPS @ 75% OF MAX HEIGHT (5 X 3)

2. MUSCLE UP PROGRESSIONS

RING ROWS (4 X 8)

BANDED MUSCLE UPS (4 X 8)

3. KIPPING PULL-UP PROGRESSION

KIP, NO PULL-UP (3 X 10)

NEGATIVE PULL-UP (4 X 4)

D. EXTRA CREDIT - FLUSH

10 MINS ROW/BIKE/RUN @ A TALKING PACE

- THEN -

2X:

30s SAMSON STRETCH EA. SIDE

30s COUCH STRETCH EA. SIDE

30s PIGEON STRETCH EA. SIDE

10 SCORPIONS EA. SIDE

10 CROSSOVERS EA. SIDE