General Warm-Up
2 mins arms only bike
Then…
Two Rounds Of…
50 Feet Waiters Walk (100′ total)
8 Arnold Press on each arm
8 Bent Over Row/Arm
A.
Five sets of:
2-4 Strict Tempo Ring Dips @ 4011
20-30 second Ring Support Hold
Rest 30-45 seconds
Frog Flags x 60-75 seconds
Rest 30-45 seconds
B.
For time:
400 Meter Run
9 Wall Walks
400 Meter Run
6 Wall Walks
400 Meter Run
3 Wall Walks
400 Meter Run