Friday 2020-12-4

0. Lesson

---

1. Skills

5 Minutes of Double Under Practice

---

2. Skills

Banded Ring Muscle Transitions
5 Sets of 3

Seated Banded Ring Muscle-ups
5 Sets of 3

---

3. MetCon

5 x 3-Min Rounds* FIT
400m Run
10 KB Left-arm Swings (Heavy=45)
10 KB Right-arm Swings
ARMAP Lateral Burpees

*Rest 3-Minutes Between Rounds