tim
Main – WOD
Warm-up
Metcon (No Measure)
3 Rounds
10 Step Ups
5 Pull Ups / Ring Rows (no bands)
5 Judo Push Ups
:30 Hollow Body Hold
:30 Rest
x3
Weightlifting
A1: Single Arm Dumbell Press (3X8. Build. Does not have to be same as row.)
A2: Single Arm Dumbell Row (3X8. Build. Does not have to be same as press)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP
24 Renegade Rows
12 KB Swings
6 Handstand Push Ups