WARM UP

(13 min)

a) 2 min cal row
b) 20:10 x 2 Rounds – jumping jacks + mountain climbers
c) Everyone Together – 20:10 x 8 Rounds of: medium down backs + side shuffle

MOBILITY

2:00 Childs pose

STRENGTH

(33 min)

A. Series:

• 4/3/3/2/1 Bench Press (w: 95-115) (m: 135-175)
• 6 heavy barbell rows
• 10/10 med ball chops
• rest :90

B. Series: 3 Rounds

• 10 plate deficit push ups
• 15 banded OH strict press
• 1L OH KB lunges
• rest :30

WOD

In any order/does not have to be unbroken

• accumulate 50 Pull ups & 500 singles