
Warm up
3 rds
5 wall walk
20 Cossack squats
5 swimmers
5 four part squats
Then
Row
Then
2 rds
5 cals
2 dips with a 3 second hold at bottom position
Workout
50-40-30-20-10 cal row
25-20-15-10-5 ring dip
Warm up
3 rds
5 wall walk
20 Cossack squats
5 swimmers
5 four part squats
Then
Row
Then
2 rds
5 cals
2 dips with a 3 second hold at bottom position
Workout
50-40-30-20-10 cal row
25-20-15-10-5 ring dip