Saturday 121016

Pick 1 or 2
Strength Focus

Squat clean 3×5 @75%
*Drop and reset each rep

Cardio and Endurance Focus
Run
800 M - 600 M - 400 M - 200 M
Rest 1:1 (as long as it took you to run, rest that time before starting the next run)

Gymnastics Focus
Max effort dead hang from Pull Up Bar
Rest 1 minute
Repeat
Rest 30 seconds
Repeat