Warm Up:
3 RFQ of:
12/10 Push Up
8 Each Single Arm Ring Row
12/10 Calorie Air Bike
-7 Minute Cap
Complete as much as possible in 7 Minutes @ Easy pace adhering to tempos.
Lift:
B: Shoulder Press (10 @70/80/90/80%)
+
C: Weighted Pull-ups (5/5/5 @55-75%)
+
D: Ring Dips (3 X 50% + 2X 40%)
Metcon:
18/15/12/9/6/3 RFT of:
Row Calories (8/5)
Ski Calories (8/5)
Row Calories (8/5)
Ski Calories (8/5)
