Sunday, March 20
Warm-up
Warm-up
3 RDS
5 Shuttle Runs
10 Scap Pull-Ups
10 Kip Swings (Small + Tight)
5 Shuttle Runs
10 Scap Pull-Ups
10 Kip Swings (Small + Tight)
Weightlifting
Pendlay Row (4×5)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 17
5 Strict Pull-Ups
5 Kipping Pull-Ups
10 Shuttle Runs (50ft/15m)
5 Strict Pull-Ups
5 Kipping Pull-Ups
10 Shuttle Runs (50ft/15m)
Cool Down
1:00/Side Banded Lat Stretch