Thursday 9-30-21

 3 rounds of 

20/15 cals assault bike

Then 3 rounds of 

2 ring muscle ups

3 kb swings 70/53

4 wall balls 30/20

Rest 1:00

You will start with a 20/15 cal bike then complete the 3 rounds of 2-3-4 rest 1 minute 

Repeat with the 2nd set of 20/15 cal bike plus 3 rounds of 2-3-4 rest 1:00

and again the 3rd set of 20/15 cals and 3 rounds of 2-3-4

Accessory  - 5x  :20 ring dip lockouts rest as needed