Wu + Mob
.
3 rounds 30/15
ALT 90/90
90/90 with progression L+R
Hollow Rocks
Scapular Pull-Ups
.
A)Strict Pull Ups / E90 sec
5 set by 5 reps
.
B)Negative Box Tempo Pistols / E90 sec
5 st by 5 reps each leg
.
C)6 min For max Cal
400m Run
500/400m Row
Max cal Bike in remaining time
