Warm up
Metcon
3 Rounds for time
10 Pull-ups
50’ overhead walking lunges (45/25)
20 row calories
Cash out/finisher
3 Rounds for Quality:
8 Tempo Double Kettlebell/Dumbbell Squats (5 seconds down)
5 Strict Pull Ups
20 sit up med ball wall tosses
3 Rounds for time
10 Pull-ups
50’ overhead walking lunges (45/25)
20 row calories
3 Rounds for Quality:
8 Tempo Double Kettlebell/Dumbbell Squats (5 seconds down)
5 Strict Pull Ups
20 sit up med ball wall tosses