Mon. Sept. 20, 2021

BIKE & BRUNCH THIS SUNDAY SEPT. 26TH 9AM

16min ALT. EMOM (4rds)

10 Strict Pull-Ups

:30 Hollow Hold

10 Strict Ring Dips (Dips)

1min Rest

7min Ladder 200m Run 5-10-15-20…. Deadlift (205/135)

Mobility Finisher

Box Squats (28) 1 set of 5 reps at 50-55% 1 set of 3 reps at 65-70% 1 sets of 3 reps at 75-80% 1 set of 2 reps at 83% -then- 2 sets of 2...

For Time: 18-15-12-9-6-3 Strict Handstand Push-Ups Pull-Ups Row for Cals 3rds NFT 12 Bent Over Row 15 Lateral Raise