Up and Down

Long, dynamic Warm-up, then 10 rds of:

10 back squats (135#)

10 ring pull-ups

10 hand-release plate push-ups

10 sit-ups

-AR 14:02 (scaled), DR 24:52

3 rds of 1:00 minute stations:

Box step-ups (20″)

Kicks on heavy bag

Plank hold

Stretch and drink lots of water