1.9.19

Accessory

4x6 Strict Pull-Ups
4x10 Strict Ring DipsAdvanced- C2B Pull-ups and can add weight. Dips add weight and/or 3 second pause at bottom of dip.

Beginner- Strict Ring Rows or J-Hook Pull-ups. Dips on box.

Core

1:00 Each
High Plank
Russian Twists
Low Plank
Russian Twists
High Plank

Conditioning

AMRAP 25
With a Partner (You Go, I Go)
Sprint 100 M
10 Box Jump Overs (24/20)
10 Wall Balls (20/14

Sam Bowles