Workout 17 / Cycle 1

Warm Up

1000 meter row

Five Sets

Inverted Rows x 5

rest 30 seconds

Followed immediatly by....

5-7 Hoist Pull Up/ Dip Machine: Wide Grip Pull Ups

rest 45 sec

5-7 Hoist Pull Up/ Dip Machine: Mountain Climber Grip Pull Ups

rest 45 sec

5-7 Hoist pull up/ dip machine: Chin Ups (palms facing you)

rest 45 sec

5-7 Hoist Machine: Lat Pull Downs

4 sets

15 burpees choose the most advanced version for your fitness level...Challenge yourself!

run 400 meters (1 lap)

Rest 2:30 minutes between each set

Cool Down:

Down Dog hold for a total of 2 minutes

Cat Stretch 60 seconds in cat

and Shoulder stretch 30 seconds each side

#widegrippullup #chinup #latpulldowns #burpees #downdog #catstretch #shoulderstrech #Cycle1Workout17