December 30, 2016

A. Warm Up

​25 Jumping Jacks 
20 Air Squats 
25 High Knees 
20 Situps 
25 Double Unders/50 singles
20 Spidermans 
25 Butt Kicks 
2 Lap Run

Foam roll lats for 2 minutes 
Shoulder mobility for 2 minutes 

B. Weighted Pull - ups (8,7,6,5,4,3)

Every 2 minutes for 12, add weight if able. If no Pull-up: 
A) Perform 1x20-30s negative
or
B) Perform 10 Ring Rows

C. Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed.