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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