Tuesday
Tempo Gymnastics
8 Minute EMOM
M1) 5 Pullups/Ring Rows
M2) 5 Ring Dips / DB Bench Press
Pullup Tempo = Fast Up, :03 Hold Chin Above, :03 Control Down
Dip Tempo = :03 Hold Up Top, Fast Down, :03 Hold at Chest
MetCon
7:00 on, 1:00 off Alternate Between
A) For Time or complete as much as possible
30-20-10
Assault Bike Calories
Toes to Rings
B) Row 7:00 for Meters
C) For Time or complete as much as possible
100-75-50-25 Double Unders (x2 Singles)
25 Foot HSW / 2 Wall Walks after each round of dubz