warm up: extended aerobic capacity work
4 rounds
20/15 cal bike
100 single unders
20/15 cal row
100 single unders
Rest 1 min
A. 1 squat every minute on the minute for 24 minutes.
B. Class
C. 15 min emom
First 5 min
3 ring MU+3 ring dips(last set max ring dips)
second 5 min
1 legless rope climb+6 v-ups(last set max v-ups)
final 5 min
25’ hsw(last set max distance)