Wednesday 12/28

Part 1:
5 sets @ 95%; (I want this to be fast…movements will be scaled appropriately)
15 Dips (ring/bar/bench)
15 pull ups
15 ghd sit ups
15 squats
15 ghd hip extensions
rest 2min

rest 6+ hrs (for those of you who wanted a 2/day)

Part 2:
Row 2k + AMRAP DU’s in 10min time cap (11min for female)