General Warm-up
Then..,
With a partner Complete AFAP…
1k row (alt every 200)
1k run (alt every 200)
100 AkB swings 70/53
Then…,
Complete 3 sets of:
Front Squat; 11X1; 8-10
superset
Weighted Wall sit :30 53/35
Rest 2:00
Then..,
Complete 6 Sets of:
Bike 12/9 Cals
9 Dips
2 Rope Climb
*Scale: 5 Banded Pull-ups or 8 Ring Rows
Rest :15
8 OHS 95/65+
20 DU
Rest 60-90sec
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