Dont really care for parkour but this guys probably ok at body weight WODs.
http://www.youtube.com/watch?v=zQgFxDSqft4&feature=youtube_gdata_player3x5 bench 115, 135, 155
3x5 back squat 155, 180, 205
Then 21-15-9
Chest to bar pull up
HRPU
Kb swing 55# dumbbell
No time, more of a brisk jogging pace than a balls to the wall sprint.
Then day 1 of 60 days of HSPU.
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