Strength: 12 Minute EMOM (Every Minute On the Minute)
- 3-5 Ring Muscle ups or 3-5 MU transitions
- 30 Second D-ball hold or KB Front Rack hold
- 20 Stick Sit ups
Workout: For Time!
1.5 Mile run
Extra Credit: 4 Rounds For Time
10 Reverse Hypers
15 GHD Sit ups
10 Cal. Assault Bike
15 Banded tricep ext