8.10.18

Strength/Skill
15min FLOW
5-10 strict pull ups or 3 negative pull ups
15 weighted ab mat sit ups
Max close grip push ups
*Rest 30 seconds

Conditioning
3 Rounds for time:
400m run
20 Single Arm DB push press (50/35#)
4 bar muscle up / 12 c2b/ pull up


Optional Finisher :
21-15-9
Glute bridges
GHD sit-ups/Abmat Sit-ups