A) Warm up
3 RNFT:10 scap pull ups
10 pass thrus
10 beat swings
10 seated banded rows http://youtu.be/VltAHFHJMDQ
15 sec hollow hold
15 sec arch hold
B) Strength
Superset
3 sets of:
3 strict dips (add weight if able)
ME ring push ups
Rest 60 seconds
C) Metcon
400m run
100 walking lunges
400m run
80 walking lunges
400m run
60 walking lunges
400m run
40 walking lunges
400m run
20 walking lunges
D) Optional After Party
6 x 3-10 sec modified dragonfly hold (hold each side for the time to count as 1 set) http://youtu.be/hkN3796NCEw
3x 20-45 sec side plank
