100215

Ride 100 load on airdyne

Dynamic Warmup

Shoulder Mobility/Banded Hip Mobility

Ring Dips (bench dips-elevated feet) 3xmax unassisted

Bench Press: 4xAMRAP @ 80%

Metcon:

For time

30 Burpees

40 KB swings (53/35)

50 Situps

40 KB swings (53/35)

30 burpees