Warm-up
W/I/y/t x10
Backbend x5
DB/kB push-up to row x5
Dips progression
Support
Cradle
Decent
Attempt
Lunge warm up
3.2.1.Go!
Metcon (AMRAP – Rounds and Reps)
AMRAP 24
Oh walking lunge x2 DB/KB 50ft
Dip supported leg lifts x10
Dips/Ring dips x8
Front Rack walking lunge x2 DB/KB 50ft
Rest 30s