For strength today, use the listed rep scheme with increasing weights to find a heavy single for the day. The met-con is 4 intervals using :60 rest for each – use your own timing so that you can rest for the exact :60. Scale the ring dips to box P-dips or banded box versions as needed.


Push Jerk


4 Intervals with :60 rest between each 12 Kettlebell Swings (55/35) 9 Burpees 6 Ring Dips 12 Kettlebell Swings (55/35) record your worst

Previous PostNext Post