Workout of the week!
3 Rounds for time
Run 400m
21 Ring dip
Run 200m
15 Push-up
Run 100m
9 Handstand push-up
Beginner
3 Rounds for time
400m Run
21 Jumping ring dip
Run 200m
15 Knee push-up
Run 100m
9 Seated strict dumbbell press
Intermediate
Run 400m
21 Banded ring dip
Run 200m
15 Push-up
Run 100m
9 Handstand push-ups (to a elevated target)
Warmups, workout notes, and more available at AlwaysTrain.com
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