Warm-up
1:00 Supine Bar Hang
:30 Prone Hang Knee Tuck
50′ Bear Crawl
then…
3 sets of each
Alt Every :30
:20 Push up Plank or Ring Support Hold
:10 Bottom Push-up or Bottom Ring Hold
then…
2 sets of each
Alt Every :30
:20 Donkey Kicks
:20 Push-up Plank Shoulder Taps
Weightlifting
Bench Press
1×1
Take 20 min to build to a new 1RM
Metcon
J.T.
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
