photo-37CFE:

MOB

DYNWU

1 Mile TT

Then:

10M EMOM

200m Sprint

 

 

 

 

CF:

MOB

DYNWU

 

A. 3 Rounds

5-10 Slow Ring Dips

10-18 Ring Rows

3-8 CTB Pull-ups

 

B. 6 by 2. Increasing Load to 85%.

Hang Squat Clean

 

C. On Rower: 10- 30s Sprints 

Rest 1m between Each Sprint. 

Each 1m Alternate between Abmat SU and Dbl Unders. You will Complete 5 Rounds of 1m SU and 5 Rounds of 1m DU and 10 Rounds of Rowing.

Score Total Reps of SU and Dbl Unders Completed at the end of 10 Rounds

 

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