4/9/2018

Warm-Up 3
200m Run
Frankensteins
Leg Kick Backs
Duck walk down
10 Stretch Sit-ups
:20 second Cobra stretch
:30 second couch stretch each leg
7 HRPU's
:20 Sec childs pose

Front Squat (20 min to find 1 RM)

Metcon (Time)
21-15-9 (time cap 20 min)
Wall balls 20/14
SDHP 95/65
Front rack lunges 95/65

5 Ring MU buy in per round
40+: 75/55
Scaled : 65/45

If you don't have ring muscle ups, complete 5 pull ups and 5 ring dips