Skills
4 sets of:
8-10 bent over barbell rows
12-15 hollow rocks
10-12 strict ring dips
:20 side plank
Metcon
Sport:
AMRAP 20:00
6 strict pull ups
12 burpees
24 sit ups
*Wear a weight vest or body armor
Life:
AMRAP 20:00
6 pull ups
12 burpees
24 sit ups
Fundamentals:
AMRAP 20:00
6 ring rows
12 burpees
24 sit ups
