9/14/2020

Warm-up
Warm-up
400m Run
2 x
10 banded squats
10 push up to downdog
5-8 kip swings
:10-:30 ring support hold

DB Front Squat review

Metcon
Metcon (AMRAP – Rounds and Reps)
16:00 AMRAP
50 D.U
3 Ring Muscle Up
10 DB Front Squats 50/35
10 Burpees over DB

100 singles for d.u
Ring m.u options – banded mu transtions + dip
– ring pull ups
– 10 ring rows