7/15
A. Take 15 minutes to complete 3-4 sets of the following:
A1. Top of dip hold 15-20 seconds+Max dips in 30 seconds
A2. Chin over bar hold 10 seconds+max pull-ups in 30 seconds
A3. DB RDL x10-12 reps
*Dips can be rings, bar, or box dips
*Can sub inverted rows or ring row holds for the pull-ups
B. 10 minute AMRAP
20 Ab mat sit-ups
8 Single arm kb Russian swings arm #1 @ 53#/35#
40 Double unders or 60 single unders
8 single arm kb Russian swings arm #2