11.6.20 FRIDAY “BEER PONG”

STRENGTH:

Work up to a heavy single Back Squat

METCON:

Every 3min for 15min:

21 Wall Balls…20/14…10/9

5 Ring Muscle Ups (sub- 9 Chin Ups)

Fir Total Time

CORE:

3 Rounds of:

3min AMRAP of:

10 DB Sit Ups…35/25

20 Grasshoppers

10 Good Mornings…45/35

10 Rt Side Hip Raises

10 Lf Side Hip Raises

1min Rest

For Total Reps