A. complete 70 ring rows. NOT for time, for quality. Have a coach check form.
B. DB Bench Press 10-12 reps x 5 sets; rest 90 seconds if you hit the upper end of rep range use a heavier set of DB on next set.
C. 8 rounds for time
Airdyne 12/10 calories.
100 CTB pull-ups.
*If you have more than 20 unbroken CTB, complete in sets of 5 unbroken.
if you have between 8-20 unbroken
50 CTB if you have less than 5 unbroken
B. Bench Press; 10-12 reps x 5 sets; rest 90 seconds
8 rounds for time:
6 Toes to bar or GHD sit-ups
48 Double Unders