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Week 9 of the Challenge

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ME Time-

 Skill/Progression: 
Dips in Rings
Pull-Ups eccentric contraction to build muscle (jumping pull up and a controlled descent)
Bent Over KB Rows with 10 second hold at the top 3X8 alt. arms

 2 rds:
1 Sprint to building in the middle of the field and back.
1 min max effort Burpees
1 min rest
2 Sprint to building in the middle of the field and back.
1 min max effort sit ups
1 min rest
3 Sprint to building in the middle of the field and back.
1 min max effort push ups
1 min rest


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