A. Strength (MetCon)
Odd: (20/15) Calorie Row
Even: 1 Heavy Front Squat from a rack + 5 Strict HSPU
Even: 1 Heavy Front Squat from a rack + 5 Strict HSPU
B. MetCon (Skill)
3 Rounds of,
Bench Press @ 60% x 10 reps
20 Ring Dips
Rest 2-3 min between sets
C. For Time:
100 Meter Shuttle Run (50 down, 50 back)
100 Double Unders
100 Meter Shuttle Run
Rest 5 Min
100 Meter Shuttle Run (50 down, 50 back)
100 Double Unders
100 Meter Shuttle Run
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