WARM UP

:30 Each

• jumping jacks
• down backs
• active sampson (in place)
• down backs
• mountain climbers
• down backs
• alt. lateral lunges
• down backs

-then-

3 Rounds Of:

• 15 banded squats
• 15 banded good mornings
• 15 monster band rows – bent-over

STRENGTH

A. Series: 4 Rounds

• 10 BB bench press
• 10 bent over barbell rows
• rest :90

B. Series: 3 Rounds

• 12 DB chest flys
• 10 pull-ups
• 12 seated db rear delt flys
• rest 1:00

METCON

AMRAP W. TIME LEFT

• 600M Run (2 x’s around building – stay to the outside of the rock islands)
• 100 singles + 50 crunches with feet up + 25 push ups