WARM UP

3 Rounds:

• 1:00 singles
• 1:00 ladder high knees
• 1:00 plate situps
• 1:00 ladder ickey shuffle
• 1:00 4% hill run

MOBILITY

1:00/1:00 calve stretch
1:00/1:00 rig lat stretch

CHIPPER

• 25 bench press
• 10 pullups
• 20 empty bar bicep curls
• 5 deadlifts
• 20 bench press
• 8 pullups
• 20 empty bar bicep curls
• 5 deadlifts
• 15 bench press
• 6 pullups
• 20 empty bar bicep curls
• 5 deadlifts
• 10 bench press
• 4 pullups
• 20 empty bar bicep curls
• 5 deadlifts
• 5 bench press
• 2 pullups
• 20 empty bar bicep curls
• 5 deadlifts

METCON

For time:

• 200 singles
• 200M run
• 27 wall ball
• 15 burpees
• 200M run
• 21 wall ball
• 112 burpees
• 200M run
• 15 wall ball
• 9 burpees
• 200M run
• 9 wall ball
• 6 burpees
• 200M run
• 200 singles