08/28/16

Skill

Sunday

Ring Dips
Life
Ring dip holds at the tops for 15-20 secs.then negative to the bottom x 5 sets

Fitness
5 Strict ring dips with a two sec hold at bottom x 4 sets

Metcon

For time:
21, 18, 15, 12, 9, 6, 3 reps of:

Kettlebell Swing
Ab-Mat Sit-ups
Wall ball shots
Push-ups