- A. Floor Press 3-3-3-3-3
- B. AMRAP 12
- 4 muscle ups / modify with 4 bar MU or 7 & 7 C2B pullups and ring dips (3x box dips)
- 10/7 assault bike calories
- 10 med ball situps (20/14)
- C. hollow hold 3 minute total, perform 30 UB double unders / or practice 30 seconds every break
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