Warmup
2 rounds
200m run
8 ring swings
10 goblet squats
30 single unders
Conditioning (For time)
1 mile run
-rest 3 min-
3 rounds
50 dubs
8 box step overs @ 50/30
-rest 3 min-
3 rounds
10 squat cleans @ 115/85
3 ring muscle-ups
*Open Gym for the remaining time to work on:
muscle-ups, chest-to-bar, pull-ups
handstands & handstand holds
etc...
WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo...
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Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each...
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