Skill/Strength:
EMOM 10
1: 3-8 Strict Pullups
2: 3-8 Strict Ring Dips
-Use bands for assistance if needed. No kipping
Metcon:
3 min on, 1 min rest
10 Shuttle Runs (25ft down and back=1)
20 Line Facing Burpees
Max Double Dumbbell Box Step Overs 20”, 50/35lbs
-Repeat until you reach 50 DDBSO or 5 Rounds
-Scale Shuttles/LFB to allow you at least :30-45 of step over time
Mandatory Mobility:
3 min quad smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
Every 2 min, alternating for 18 Rounds
1: 22/17 Calorie Ski
2: 24/19 Calorie Bike Erg
3: 26/21 Calorie Row
