Metcon:
32 min AMRAP
Run 400m/Bike 1200m/Row 500m/Ski Erg 500m (your choice to start, and you must switch each round)
10 Alt. Double Dumbbell Box Step Ups 24/20”, 50/35lbs
7 Bar Muscle Ups
10 Devils Press 50/35lbs
Accessory Work:
Bench Press
6-5-4-3-2 reps (build up to a heavy double)
3 sets
15 Ring Rows (feet on box if able
20 Single Leg Strict Toes to Bar
15-20 Banded Hamstring Curls (band attached to rig, laying face down)
Mobility:
3 min foam roll hamstrings each side
