Sunday

Sunday- Mixed Aerobic + Skill
45 min @ 70% MAS score (mix run, assault bike, row as desired)
+
15 min EMOM
1st- 20 sec Chin Over Bar Hold
2nd- 20-30 sec Bottom of Ring Dip Hold
3rd- 20-30 sec Ring Support hold

Done

3 rounds 
5min Row
5min AD
5min Run