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Warm Up:  
Down and Backs

3 sets

  • 10 Ring Rows (Horizontal)
  • 10/10 Side Pillar Hip Drop
  • 20 band pull aparts 
  • Lat Band Walk 

Performance: 

15-12-9-6-3 reps for time of:

  • Dumbbell hang clean and jerks
  • Weighted pull-ups

Fitness:  
3 Rounds…..

  • 100m Run/ row (5cal bike) 
  • 20 Wall ball
  • 200m Run/row (10 cal bike) 
  • 20 Ball Slam 
  • 300m Run/Row (15 cal bike) 
  • 20 Sit Ups w/Ball

 

Friday Night Pump:  Tri’s, Bi’s, and Core