Warm-up
Tabata Air Squats for 4 sets
then…
:30 Samson Stretch Each Side
then…
Tabata Drag Rope SU for 4 sets
then…
1:00 Wall Hinge Stretch
Pull-up Progressions
Metcon
Metcon (3 Rounds for time)
Every 9 min for 3 sets
200m Run
40 ALT Pistols
*Gymnastics*
200m Run
*Gymnastics
Set 1 – 55 Jumping Pull-ups (Rx+ Pull-Ups)
Set 2 – 35 Pull-ups (Rx+ C2B)
Set 3 – 15 C2B (Rx+ Ring MU)
Accessories
3 sets
15 Heal Elevated Narrow Goblet Squats
Right Into..
60 sec Wall Sit
