Sunday

Sunday- Gym Warm Up + Z1 recovery work
3 sets not for time:
1 Pegboard Ascent
20-30 sec Hold at bottom of Ring Dip
20-30 sec Hold Ring Support Hold w/ good external rotation at top
10 Box jumps, 24” practice rebounding efficiency
+
30 min @ easy pace
Row 60 Cals
50’ Hand over Hand Sled Drag, moderate load
Bike 20 Cals
100m Reverse Sled Drag, light/moderate load
100m Forward Sled Drag, light/moderate load
50’ HS Walk
2 Turkish Get Ups/arm, 53#


2 rounds on 30min AMRAP 

Done.