Friday, October 27th
A.
GYMNASTICS/STRENGTH:
Alternating Every 90 Seconds: (4 total rounds)
Front Squat 4 Reps @ 70%
Ring Dips 6 Reps
B.
METCON:
3 RFT:
500 Meter Row
12 Pull-Ups
21 Box Jumps (24/20)
If not rowing today, complete the following:
20 Calorie Assault Bike
