WARM UP
3 Rounds:
20 Alt. Jumping Lunges
15 Push Ups
250m machine
STRENGTH
Back Rack Lunges
3×10 (5 each side)
Then
Deficit Push Ups
3×16
LITE: Use DBs for Lunges.
WOD
Rx
4 Rounds:
20 CAL on Assault Bike or Rower
25 Dumbbell Snatch
15 Ring Dips
SCALED: Lighter DB and Assisted Ring Dips
LITE: Bench Dips allowed.
SIDE WORK
EMOM Every 4:00 for 12:00
Row 500/400m
Max Pull Ups in Remaining Time
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