Suns Out, Guns Out.

Strength:

A) Chin-up 3 x 8

-Weighted if applicable

Strength (Superset)

B1) Incline DB Press 3 x 8 (rest 30s)

B2) DB or KB One Arm Row 3 x 10 (rest 30s)

Strength (Superset)

C1) Weighted Dips 1 x 10 (BW) 3 x 8 (Weighted) (rest 30s)

C2) DB Decline Pullover 3 x 10 (rest 30s)

MetCon: (Time)

30-27-24-21-18-15-12-9-6-3

Double Unders

10-9-8-7-6-5-4-3-2-1

Push Ups

Vanity (Superset): 

Med Ball Slams 3 x 20

Any kind of bicep curl 3 x 12

-On the Med Ball Slams, be advised that the ball WILL bounce back quickly. Please protect your face.