MetCon:
5 Rounds For Time – CAP16
- 9 burpee
- 6 pistol
- 3 muscle-up
- 6 pistol
- 3 muscle-up
* MU SUB: 6 CTB
Density Training:
Intensity Intervals
8 cycles
:20 KB Halo (every rotation switch direction)
:10 superman
REST 2:00
8 cycles
:20 KB Thruster (every 3 reps switch arms)
:10 lateral KB hop
REST 2:00
8 cycles
:20 KB Sling Shot (every 5 passes switch direction L-R)
:10 Hollow Rock