Tuesday 9/26

1) 20 min alt emom:
1) 5-10 Strict HSPU (if you can do 10+ no problem add a deficit)
2) 10 Hollow Rock Candle sticks (hollow rock into feet together squat and stand)
3) On Rings 2 Kips + 2 Muscle ups + 4 strict dips
4) 50 Single leg jump ropes (run with the rope)

2) For Time:
30/25 Cal Bike
5 Rope Climbs
45 Thrusters (45/35)
60/50 Cal Row

3) 0-8 mins
1 mile run
8-12 mins
800m run
12-20 mins
1 mile run
20-24 mins
800m run

each one is for time, push the pace. use the little rest you will have to try and bring the HR down a couple beats