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Tuesday 9/12/23

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Upper Strength (16:00 Clock)
10:00 to complete…
3×6 Weighted Ring Dips OR Weighted Straight Bar Dips OR 3 x 11 Push Ups
3×6 Pull Ups
METCON: (16:00)
AMRAP 16:
3 Wall Walks (ADV: 25-50′ HS Walk)
200 M Run
6 Bar Muscle Ups
200 M Run
CORE (athlete choose 1 of the following movements) (5:00):
EMOM 5: 8-12 Toes to Bar
EMOM 5: 10-15 V-Up
EMOM 5: 10-20 Sit Ups
OPTIONAL WORK:
3×8 Bench Press (Athlete may use Dumbbells or Barbell) (RIR 2-3)
Every 2:00 for 12:00
2:00 Ski — 2:00 Row — 2:00 Bike

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