A: Practice
Accumulate 3 minutes of L-Sits
Accumulate 3 minutes of Supermans
Accumulate 3 minutes of L Hangs
B: Mobility/Prep
:30 sec on :5 sec off
Spiderman, pigeon, cobra, scorpion, iron cross, down dog
Review movements and establish weight/standard
C3: Intervals
4 rounds of
1 min MAX cal Row
1 min MAX Wall Balls 20/14
1 min rest
D: Met Con
8 min AMRAP
3 Ring Muscle Ups
6 Burpee Box Jumps 30/24
RX ring
SC Bar
BG 6 Pull Ups, 6 Push Ups