• WARMUP
  • Dynamic Warmup
  • Run 400m

  • STRENGTH/SKILL
  • 3 Sets
  • :30 Ring Support (top of rings)
  • :30 Bottom of Ring Dip (or bottom of push-up)
  • :30 Bar Hang
  • :30 Hanging L-Sit (or knee tuck)

  • METCON
  • 18 min AMRAP 
  • 25/20 Calorie Row
  • 20 Med Ball Weighted Sit-ups 20/14
  • 15 Burpees