A) Coaches Choice Warm-up
B) 3 Sets
Chin Over Bar Hold x15-20 Sec + 10 Sec Pull-up Negative (Chin up grip)
Hollow Body Rock x15-20
Strict Ring Dip x10-15
*Scale Ring Dip to Stationary Dip.
C) 3 Sets, ea. for time of:
20 Wall Balls (20/15)
20 Kettlebell Swings (55/35)
20 Games Standard Box Jumps (24″/20″)
rest 5 min
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