Training Day

1. Row 10min, sprint last 10 sec every minute
rest 3min
2. Muscle ups 3 reps every minute for 10minute
3,2,2,2,2,2,1,2,2,2
rest 3min
3. HSPU 1rep every 30 seconds for 10 minutes 1 pad
rest 3min
4. Controlled Work 5 rounds
20 lunges
20 push ups
20 ghd sit ups