may be "touch & go" or with a reset
21-15-9 reps for time of:
This is a quick, moderately heavy weightlifting workout. Reduce the load to a weight that allows you to push the pace and challenge your metabolic capacity. If recommended by the coach you can also reduce the reps in order to maintain intensity.
Weighted Ring Dip
GHD sit ups
3 x 25
Log your Results via your WODIFY account