10/5/2020

Warm-up
Warm-up
2 x
2:00 Row
10 banded pass throughs
10 band pull-aparts
25′ banded side steps each direction
:15 deep squat hold
10 ring rows

Wallball warm up
7 DL 7 FS 7 THR 7 WB

Metcon
Metcon (Time)
50 Wallball 20/14
25/20 Cal Row
10 Ring M.U
40 Wallball
20/15 Cal Row
8 Ring M.U
30 Wallball
15/12 Cal row
6 Ring M.U
20 Wallball
10/7 Cal Row
4 Ring M.U
10 Wallball
5/3 Cal Row
2 Ring M.U

Ring M.U subs- Bar Muscle Ups- Ring M.U transtions with feet on box- burpee pull up