Workout for 12/20/2017

Tri-Modal Conditioning, Mid- Long Duration

“Hustle”
5 rounds for time:
4 down-and-back runs
3 strict pull-ups

“Work”
5 rounds for time:
4 down-and-back runs
3 kipping pull-ups

“Kill”
5 rounds for time:
4 down-and-back runs
3 dumbbell complexes

After-Hour Accessory Recovery/ Balance Exercise

Squats: 3 sets of 3 squats at 70%
Presses: 3 sets of 5 presses with dumbbells, light
Balance: Accumulate 4 minutes of single-leg balance (2 minutes each leg). Consider yoga poses.