A2:3 RFQ of:
15/12 Calorie Air Bike
10 Paces Duck Walk
10 Air Squat
5 Scap Dip
10 Seconds Dip Support Hold
1 Dip Negative 5 Seconds Down
5 Scap Pull Up
5 Kipping Swing
10 Seconds Active Hang
15/12 Calorie Air Bike
10 Paces Duck Walk
10 Air Squat
5 Scap Dip
10 Seconds Dip Support Hold
1 Dip Negative 5 Seconds Down
5 Scap Pull Up
5 Kipping Swing
10 Seconds Active Hang
.
B: Back Squat (3 @65% + 4@75% + 4/4/4 @85% + 5@85%)
.
C: Bench Press (5X5@70%)
.
D: 21/15/9 RFT of:
C2B Pull Up
Dip
C2B Pull Up
Dip
