10m - Dynamics - 3 rounds at warm up pace of 50 single unders, 10 scap pull ups, 5 inch worms with 2 pushups at the bottom.
MetCon - 4RFT:
500m Row
50 Double Unders (100 singles)
15 HSPU (dumbbell push press 50/35lbs)
10m - Dynamics - 3 rounds at warm up pace of 50 single unders, 10 scap pull ups, 5 inch worms with 2 pushups at the bottom.
MetCon - 4RFT:
500m Row
50 Double Unders (100 singles)
15 HSPU (dumbbell push press 50/35lbs)