Wednesday 16/4/14 – Performance

Workout of the Day
Take 10-12 minutes for the following…  3 rounds for quality of:

15-30 second “L” Hold
10-15 kipping swings (or butterfly pull-ups)
20-40 second Handstand hold (or kipping handstand push ups)

Seven rounds for time of:
7 Handstand Push-Ups
7 Burpees
7 Ring Dips
7 Pull-Ups

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