Warm-up
3 Steady Rounds
20 Alternating Jumping Lunges
15 Push Ups
Row 250m
Strength
Back Rack Lunges
3×10 (5 each side)
ADD 5-10lbs to Final Set from last week
Then
Deficit Push Ups
3×16
LITE: Use DBs for Lunges.
Metcon:
RX
4 Rounds:
20/12 Calories on Assault Bike or Rower
25 Dumbbell Snatch 50/35lbs
15 Ring Dips
SCALED: Lighter DB and Assisted Ring Dips
LITE: Bench Dips allowed.
Sidework:
Every 4:00 for 12:00
Row 500/400m
Max Ring Muscle Ups in Remaining Time
