Tuesday

A. Ski/Bike 3 minutes + 3 minutes Bot.ofSq. + 10 banded ATW + 10 Bnaded Pullaparts
B. 10 minutes – AMR – Alt Prisoner Step ups – 24”/20”
C.  FS @ 3131; 6,6,6, rest 2 mins ;– 12 minutes
D. Push press: 6,5,4 Rest as needed; 2 sec pause in bottom dip position & 2 sec pause at the top for ALL Reps – 12 minutes
+
For Time:
40/30 Pullups
400 M Run
40/30 Pullups
NOTES:
- Lace those hands behind head and don’t forget to alt. steps
- mind that tempo on the FS
- 2 sec pauses at both ends of PP