• WARMUP
  • Ido Portal Squat Warmup
  • 2 Rounds
  • 10 Burpees
  • 5 Wallballs
  • 15 Cherry Pickers
  • 30' Toe Pulls
  • 1 Round Burgener Warmup

  • SKILL
  • Ring Dip Practice (5 mins)
  • https://youtu.be/Vt0lO4jpIDo

  • METCON (CAP 15)
  • For Time
  • 50 Ring Dips
  • 50 Walking Lunges (Bodyweight, R+L = 1)
  • 50 Burpees
  • 50 Wallballs 24/20