CAP60:
Repeats
400m run
20 goblet lunges 70/53
10 muscle ups
rest 2 minutes x 4 rds
/
3 rds
15 strict chinups (use a band for UB sets and nOT failure)
10 Strict HSPU
15 GHD Situps
10 DB overhead Tri Extension
15 DB Tricep kickbacks
10 back extensions / 15 reverse hyper (if have)
rest accordingly