4 Cycle Met-Con
3 MIN AMRAP with 90 sec rest
3 Pistols
3 Deadlifts 185/250
3 Ring Push Ups
3 MIN AMRAP with 90 sec rest
3 Pistols
3 Deadlifts 185/250
3 Ring Push Ups
Part A: As part of your warm up
Core Work:
15 Pike ups on rower
20 Heel Overs ver the tail end of your rower
30 Plank shoulder taps
Part B :
Work up to a 3RM squat and Bench!