Friday, July 15th, 2022

Warm-up (15 minutes)

Every 4 minutes on the minute x 3 rounds
200m med ball run
10 med ball hinge to row
10 med ball thrusters
10 no push-up burpees

Every minute on the minute x rounds

Chin-ups x max reps

Every minute on the minute x rounds
Ring dips x max reps

*Two very challenging bodyweight movements, depending on your level you should scale these. Avoid scaling the ring dips to bench dips, instead try foot assisted ring dips or plyo box dips

For Time (remaining time in class cap)

2 rounds
50 wall balls
50 sit-ups
50 DB snatches