thursday

Warm-up

​2 SETS
20 Jumping Jacks
:20 Inactive Bar Hang
:20 Active Bar Hang
10 High Skips

Into… 

3 SETS
10 Scap Pull-Ups (:01 Hold @ Top)
10 Push-Up Negatives (:03 Lower)
10/10 Forward Leg Swings
10/10 Banded Monster Walks
10 High Knees
10 Butt Kickers

Extended Warm-up

​3 SETS
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
:20 Bar-Hanging Knee Tuck or L-Sit Hold
100m Run

-Rest as Needed b/t Sets-

(No Measure)

Metcon

​5 SETS
ON A 3:00 RUNNING CLOCK...
300m Run
15 Toes to Bar
Max Ring Dips in Time Remaining...

-Rest 2:00 b/t Sets-

(Score is Reps)