A. E2MOM for 16 minutes (8 sets)
3-5 strict pull ups with a 2 to 3 second negative
B. (20 minute time cap)
10 rounds of:
4 hand stand push ups
8 kettlebell deadlifts (2×12/16)
Rest 3 minutes
10 rounds of:
4 ring dips or 1 ring muscle up + 2 dip
8 kettlebell swings (light) (12/16)
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