Capacity Builder
5 Rounds of AMRAP 1:30, resting :30s between:
12/9 Calorie Row/Ride
Max Distance Handstand Walk
Ring Muscle-Ups
5 Rounds, Not for Time:
3 Ring Muscle-Ups
60 DUBS Recovery between sets
Conditioning
2 Round of “Kelly”:
400m Run
30 Wallballs (9/6kg)
30 Box Jumps (24″/20″)
2 Round of “Helen”:
400m Run
21 Kettlebell Swings (24/16kg)
12 Pull-Ups
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