Strength
Front squat 5-4-3-2-1
Weighted ring dips 4×6
Metcon
5 rounds for time
20 cal assault bike
20 cal row
20 chest to bar pull-ups
Monday
Front squat 5-4-3-2-1
Weighted ring dips 4×6
5 rounds for time
20 cal assault bike
20 cal row
20 chest to bar pull-ups
