Warm-up
3 sets
3-5 Rope Pull/Hanging Rope Pull-ups
:10 High Knees
3 Tempo Push-ups with 3 sec pause at top
:30 Pec Stretch Each Side
Metcon
Metcon
20 min ALT EMOM
1-3 Rope Climbs (Rx+ Legless)
8-10 Shuttle Runs (25′ down and back)
10 Floor Press (185/125)
20 HR Push-ups
Rest
Accessories
3 sets
12-15 Strict Ring Dips
Rest as needed
12-15 DB Reverse Flys
Strict Ring Dips
Bent Over DB Reverse Fly
