press, pull, dip, row, hollow, headstand, tuck, etc.

08/10/16

workout 1

run 10 minutes
sprint 60m x 8


workout 2

3 rounds
rear shoulder press x 15
pullups x 15
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3 rounds
ring dips x 15
supine rows x 15
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hollow hold 10:20 second intervals x 6
headstand 10:20 second intervals x 6
bar tuck and invert hang 4 x 5


workout 3

3 rounds
row 2 miles (1:57 pace)
row 800m (2:45 pace)
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