Sunday Jams

Metcon (Time) Every 2 minutes complete 250m on the rower x 6 sets.


*record your best time


rest 5 minutes then complete Metcon (Time) AMRAP 15

Ring Dip x 10

Dynamic Push Up x 10

Bulgarian Split Squat x 10/side

Rotational Ball Slams x 10/side


*scale the dynamic push-up to regular push-up

*scale the ring dip to bar or box dips #workoutoftheday