Lift

Superset 5 Sets (Ascending Weight) of:

10 Laying Prone Row

10 Laying Prone Flies

MetCon

5 Rounds For Time of:

50 Double Unders

30 Lunge Walk Steps

10 Ring Dips

Accessory

30-20-10 of:

Anchored Situps

*60s Plank (Elbows) After Each Round*