Tuesday-

15 min easy pace

Run 200m

8-10 sec Single Arm Hang each arm

20 sec HS Single Arm Hold (shift hands every 5 sec)

5 GH Sit Up @ 3030

+

Forearms warm up

2 sets

10 controlled PVC Rotations

10 Flexion/Extensions w/ 2.5# plate

10 Side to Side w/ 2.5# plate

10-12 Shoulder Extensions

+

For time:

100 Wallball, 20#- **note time

100 Pull-Ups

Warm up

3 rounds plus 1 GHD

Forearm prep done

Metcon

100 WB 6:25

100 pull ups 14:13 total