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 Squat 3 Warm up Sets (50-60-70%) -then- 5 sets of 4 reps All sets at 75% 1RM Should have two- three reps left in the tank. Or same weight as 9/22 8min AMRAP 12 V-Ups 16 Alt. Front Rack Lunges (115
Limited schedule THIS Friday & Closed Saturday Friday Oct. 6th: 9am & 12pm only Saturday Oct 7th: CLOSED 10 Rounds For Time: 200/180 Meter Row 15 Push-ups 10-9-8-7-6-5-4-3-2-1 Deadlift(225/155) Mobil
