7/5/10

3 rounds

12 handstand pushups

10 strict pullups

8 situps

6 Ring dips

4 box jumps 24 box

2 100 meter sprints

4/5/10

no excuses
10 X 3
front squats 83kg (185lbs)
Weighted pullups use 35lb kettlebell

3/5/10

4oo meter farmers walk holding 45lb plates in each hand, 35lb kb or 45 lb dumbbells

then

3X

15pullups

10 powercleans 135

6-8am jiu-jitsu

100pushups

75situps

50 decksquats

25 mat sprints

2/5/10

rest day