1.22.20

A. Warm Up

4 rounds NFT

200m row

20 second dip support (rings or bars)

8 Burpees

-rest up to 1 minute in between rounds-

B. Strength

4 sets of the following superset

Elevator Bar Dip (2 second pause at each position: top partial dip, 90 degrees, bottom)

3-5 reps

Supinated Wide Grip Strict Pull Up

3-5 reps @ 31X1 Tempo

*either of these may be performed weighted if movement quality is maintained

C. Conditioning

For time:

10 Burpee C2B Pull Ups

10 Devil Press 35/25#

30 Sit Ups

500m Row

50 Double Unders

500m Row

30 Sit Ups

10 Devils Press 35/25#

10 Burpee C2B Pull Ups

Coaches challenge

5 Burpee Ring Muscle ups

10 Devil Press 50/35lbs

30 GHD Sit UPs

500m Row

50 Double Unders

500m Row

30 GHD Sit Ups

10 Devils Press 50/35lbs

5 Burpee Ring Muscle ups

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