10/13/17

Warm-up
Warm-up
1rnd nft:

1200m jog
weighted “Tabata” squats (AMRAP – Reps)
holding a plate, complete 8 rnds of:

20sec – work
10sec – rest

25/15#

Strength
Weighted Ring Dips (*at same weight)
Weighted ring dips

work up to a heavy/doable set of 3 reps. then complete 4 more sets of 3 at that weight.

*if you do not have body weight ring dips use a band that you have a doable lesser resistance with.

Metcon
Metcon (Time)
5rnds for time:

30 – wallballs 20/14#
20 – pull ups