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Ailyssin getting creative with some Weighted Dips! 
Ailyssin getting creative with some Weighted Dips! 

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FITNESS:

1) 6 Rounds-

10x Burpees

15x Hollow Rocks

20yds SB Carry (AHAP)

>Extra- Front Squat 5 x 5 (Heavy)

PERFORMANCE:

1) Every 3 min for 8 rounds-

3x Back Squat

3x Box Jumps

2) 4 Rounds-

1st minute: 15x AbMat Sit Ups

2nd Minute: 15x Hip Extensions

3rd Minute: 30 second Plank Hold

>Extra- Ring Push Ups 2x max reps (12-20)

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