| Warmup 3 rounds of: 3-5 reps of each movement. First round-slow and controlled up and down Second round- slow down, fast up Last round–fast both directions |
| Workout “Barbara” 5 rounds for time pullup type thing 30 pushups 40 situps 50 air squats 3:00 rest in between rounds pullup bar–20 pullups no pullup bar–40 towel rows/ring rows no good door for towel rows–40 bicep curls (/arm if single arm) |
| Extra Work 6-10 rounds 1:00 run 2:00 rest If you drop by more than 25m or so, terminate the workout |
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