WARMUP
400M Run
2 Rounds
5 Deck Squats
10 Ring Rows
10 PVC Goodmornings
10 Ring Rows
10 PVC Goodmornings
STRENGTH/SKILL
RFESS x 3/side
Ring Pullup/MU max reps
L-Sit max time
L-Sit max time
(4 rounds + RFESS)
(RFESS weight= 26lbs KB/hand)
(3 ring pullups)
(avg L-Sit time = 10sec)
(RFESS weight= 26lbs KB/hand)
(3 ring pullups)
(avg L-Sit time = 10sec)
METCON
21-15-9
Deadlift (135#)
Toes to Bar
Toes to Bar
(7:33)
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