depot

2 rounds of:
5 trips with slosh pipe inside batting cage
2 trips with kettlebell
12 95# one arm deadlifts with each arm
12 45# barbell push press with each arm

timed but cleared watch to do burpees and didn't write it down...probably 13 minutes or so..short and sweet!


then 3 rounds:
5 skin the cat (rings)
10 GI Jane burpees

finshed with:
15 burpees (just over 36 seconds)

another new one...sounded easy. Big surprise!

Complete five rounds of:

• On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
• 15 Ring Push-ups...rings about 8" off the ground.

Move SLOWLY and methodically attempting perfect execution

For the first 3 rounds I lowered as slowly as I could, far from keeping a straight body. My body was more and more bent, and I fell faster and faster with each rep. I subbed out 7 skin the cats for the final 2 rounds...trying to stay slow and controlled.

The ring push ups were a challenge and I tried to maintain good range of motion on all reps