March 8, 2012

A serious amount of pull ups here!  Mastering ones own body weight is an effective means of getting an amazing workout.  Check out Chirs Spealler and the amount of work he is able to do in a short period of time

Introductory Conquest
A.  Overhead Squat Tech
B. 3 Rounds for Time
200 m run
20 Lunges (10 per leg)

Advanced Conquest
A. Overhead Squat - Use 4 sets to find a 15 RM
B. 5 Rounds for Time
Run 400m
20 Overhead Lunges