"Seek freedom and become captive of your desires, seek discipline and find your liberty."

--Frank Herbert-- (1920 - 1986), Dune

APK Warm-Up

Workout:

Perform 1 max-effort set of L-Pull-Ups

-Rest 2:00-

Perform 1 max-effort set of alternating Pistols

-Rest 5:00-

3 rounds, each for time, with 1:00 rest between rounds:

10 Burpees + Tuck Jump

15m up-and-back sprint

10 Pull-Ups  

Post reps for max-efforts and times for each of the three rounds along with substitutions to comments. Compare to 3-19-09

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