Monday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 abmat sit ups

10 good mornings

10 squats

Skill work:  15 minutes to work on pull ups, kipping pull ups, muscle ups, etc

WOD:

Tabata Intervals

Supine ring pull ups

Abmat sit ups

Hand release push ups

AIr squats

Mountain Climbers

20 seconds on, 10 seconds off.  8 intervals per exercise.

Complete all 8 intervals of the same exercise before moving on to the next movement.