brig dragon flag

Strength

4 Sets:

  • 3-5 Wall Facing Handstand Push Ups @ 3111
  • 1-3 Pull to Push Muscle Up Drill

4 Sets:

  • 1-2 False Grip Ring Pull Ups @ 2118
  • 10-12 Stationary Dips

Conditioning

3 Rounds for time:

  • 400m Run
  • 50 Double Unders
  • 20 Russian Kettlebell Swings (70/53)
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