7.13.18

Performance

Metcon (Time)

FT
1 mile AB
30 Pull Ups CTB Rx+
.7 mile AB
30 T2B
.5 mile AB
30 Pull Ups
.3 mile AB
30 GHD Sit Ups

If you do not have CTB then perform for just the volume of 60 total.  If you do not have 60 total then scale for volume not movement

Fitness

Metcon (Time)

FT
1 mile AB
20 Pull Ups
.7 mile AB
20 T2B
.5 mile AB
20 Ring  Rows
.3 mile AB
20 AB Mat Sit Ups

Ryan Thompson