Metcon:
21-15-9 reps for time of
Handstand push-ups
Ring dips
Push-ups
Skill/Strength:
3×10 Alt Bicep Curls with DBs
-Work through full range of motion
Accessory Work:
More Bicep Curls (Hammer style) 3×10
8 Ring Rows (5 sec. Pause at top)
10 Strict Ring Dips
15 Banded tricep pushdowns
Mobility:
3 min Tricep Smash, per side
3 Position Banded Shoulder Stretch
