Hip Flow
Then…,
Complete Three Sets NFT
12 Unbroken Double KB Swings
Then…,
For Time
50 HSPU
3:00 Cap
Rest 3:00
For Time
100 Double-Unders
1:00 Cap
Then…,
Chipper Style
50 Bench Press, 155/105#
50 Strict Pull-ups (75 Ring Rows)
50 Box or Ring Dips
Then…,
12-9-6-3
Calories
Wall Balls, 20/14#
Extra Credit
Complete Two Sets
12 Chaturanga Push-ups
12 Straight Arm Scap Lifts
12 Dog Down Up Dog
12 Knee 2 Opposite Elbow
12 Knee 2 Nose
:30 Side Plank E/S