Warm up 90min Climbing at Cdale Rec Center
Then:
Test: Pull Ups, Ring Push ups, Archers, Horizontal Row Two arms and Single Arm, Dip Hold – Rings

Then:
10 Pull Ups
20 Push Ups
30 Atomic Sit Ups
40 Box Jumps
50 Ball Slams 20#
60 Burpees
10 Pull Ups
rest 5:00
then:
60sec Whip Smash +
20 cal Airdyne (all out keep times consistent)
60sec rest
x 5
Cool Down

Athlete training: Sheldon