Thursday, April 10
April 9, 2014
Saturday, April 12
April 11, 2014


3 Rounds of
25 Jumping Jacks
20 Mountain Climbers
15 Squats
10 Pike Position Calf Raises/side
5 Hanging Scap Retractions

Every 7 minutes for 35 minutes*, complete for time:
400 Meter Run,
1 minute max Strict Chin-Ups,
1 minute max Push-Ups
– Scale chin-ups to Ring Rows (feet as far forward as possible to make as challenging as possible)
– may not lay on the ground for the push-ups
– Score is total reps of each exercise

*5 rounds total; Individualy self timed; As soon as you enter the gym after run check the clock and do as many strict chin-ups as possible before 60 seconds has passed, then same for push-ups, then Rest remainder of 7 minute block.


  1. Dray says:

    Not a huge fan of just running but oddly enjoy running in these workouts! This kicked my ass, though. Definitely have some catching up to do if I’m going to chase down Will next time…