Strength

Alternating Every Minute on the Minute for 12 minutes (4 sets each):

12 Inverted Rows

10 Ring Dips

5 Bruce Lees

MetCon:

4 Rounds For Time

200m Run

25 AbMat Sit-ups

30 Russian KB Swings

*Pace Goal: 10:00-12:00

Beginner: 100m Run, 15 sit-ups, 20 swings, 26/18

Intermediate: 35/26

Advanced: 53/35

Sport: 70/53