Serious bro sesh

Friday 11/13/13

Every 90 seconds for 9 min:
Run 200m
Rest the remainder
*Start with a brisk jog and increase speed with each run
+
3 rounds:
5 Strict weighted pullups
10 Alternating arm DB shoulder press (5 per arm)
Max reps muscle ups or ring dips or bench dips
+
5 rounds for total double unders
2:30 Clock
Run 200m
15 Handstand pushups
Max reps double unders
Rest 1 min

Ask coach: If 15 HSPU is going to be no problem for you then scale the reps up or perform them at a defecit

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Dynamics of a bro-session. Sounds about right

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