1.) Pull Up- 12-10-8-6-4
Metabolic Conditioning
7 minute Amrap
15 Box Jumps
10 Over Head Squats(115,85)
10 Ground To Overhead (115,85)
Rest 5 minutes
5 minutes Burpees
Accessory: On your own.
2a.) 4x8 Ring rows. 2 second pause at top of pull.
Compound set
2b.) Banded rear Delt flys- 4x10