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Tuesday 9/19/23

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Upper Strength (16:00 Clock)
3×7 Weighted Ring Dips OR Weighted Straight Bar Dips OR 3×12 Push Ups
3×7 Pull Ups
METCON: (22:00)
3 Rounds:
400 M Run
5 Wall Walks
12 Bar Muscle Ups
20 V-Ups
OPTIONAL WORK:
3 Rounds: 20 Cal Bike + 25-50′ HS Walk (Rest 2:00)
3×6 Bench Press (Athlete may use Dumbbells or Barbell) (RIR 2-3)
Every 2:00 for 12:00
2:00 8 GHDSU, Then, Ski — 2:00 8 GHDSU, Then, Row — 2:00 8 GHDSU, Then, Bike

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