6 Minute EMOM
1) 5 Tempo Pullups / Banded
2) 5 Tempo Dips / Ring Pushups / Knee Pushups
Extra Rep but Same 3 Second Tempo as 2 Weeks ago
Pullup Tempo- Fast Up, :03Chin Above, :03 Controlled Descent
Dip Temo- :03 Hold Locked Out, Fast Down, :03 Hold At Chest
MetCon - AMRAP 20:
450m Run
15 Chest to Bar
15 Ring Dips / HR Pushups