09 19 18

WU: 3x 12/9 Bike Cals + 15 Goblet Squats + 10 Pushups or Dips

 

A1. SB Lunges (in place): 4×12 (6/leg)

A2. Plank Hold 4x 0:30

 

B. BS: 4×4 @80%

 

C. 5 RFT [15]:

Bike .6 miles

12 Ring Dips *complete in no more than 3 sets

21 FS 75/55 *complete in no more than 2 sets

 

E*. RMU: 10×4: minimal rest between sets

L45: B, C