1. Warm-up
20 Banded Good Mornings or Empty Bar
- then -
2:00 Bike
2:00 Ring Support hold (accumulate as much time as possible in 2:00) = hold top of ring dip.
20 Wallballs
2. Strength
Deadlift
2x18
*LAST PIECE OF THE DAY = After Metcon.
3. Conditioning
RX
4 Rounds
20 Wallballs 20/14lbs
8 Ring Dips
Run 400m
Rest 2:00
4. Extra
For Distance 10:00 Bike x 3
Rest 3:00