Day#43 Week#3 Speed

Gymnastics #1 Warm up

400m run

2x rope climbs

3x pull over to support

3-2-1 P-bar complex

5x candle stick to stand up

GHD hip and back ext

Skill

Air squat

WOD

7x

30:30

-Ring dips

-GHD sit ups
-Squats