3-25-15

SCAP WORK
(2x)
1 min Arms Only Row
15 sec rest
1 min Right Arm Waiter Walk
15 sec rest
1 min Left Arm Waiter Walk
15 sec rest

PULL-UP
Death by strict pull-up – 10 min MAX
1st Min – 1 rep, 2nd min – 2 reps etc.
if you hit 9 in the 9th min, then last set is a max effort set

CONDITIONING
(5x)
20 Sit-up
15 Wall Ball (20#-10′ / 14#-9′)
10 Box Jump (24″/20″)

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Author: Paul @ IoTA Fitness

I like exersise.