Resistance
A: Rev Grip Pull-ups or Rev Grip Lat Pull Downs (7-10 reps)
EMOM x 4 Sets
B: Partner Wallball Sit ups (Tabata :20 work/:10 rest)
Ladies: 14lbs
Guys: 20lbs
Resilience
Metcon (AMRAP - Rounds and Reps)
22 Minutes:
15/12 cals Bike/Row
12 Double KB/DB Front Squats
10 Inverted Rows/ Strict Pulls-ups
No Bands
100m Single Arm OH Carry
Recommended Loading:
Ladies: 35lbs
Guys: 53lbs