Tuesday 8/15/2017

Strength

4 sets of:

10 dragon flags

8 DB/KB Z press - choose load

12 feet-elevated ring rows

:15 ring or box support hold (in hollow)

 

Metcon

 

Sport

5 rounds for time of:

15 Russian KB swings 70/53

12 pull ups

10 burpee ball slams

 

Fitness

5 rounds for time of:

15 Russian KB swings 53/35

12 pull ups

10 burpee ball slams

 

Life

5 rounds for time of:

15 Russian KB swings - choose load

12 jumping pull ups

10 burpee ball slams