WARM UP

(18 min)

3 Rounds:

2 min cal row
1 lot lap

-then-

30:15 x 4 Rounds:

Push Ups (3-2-1)
Air Squats (3-2-1)

MOBILITY

2 Min Foam Roll T-Spine (arms overhead)

STRENGTH

(15-20 Min)

5×6 Bench Press
5×8.8. SA DB Rows
Rest :90

WOD

“CHIPPER”

100M Run
30 Box Jumps
100M Run
30 KBS
100M Run
30 Push Press (65/45)
100M Run
30 Steps Walking Lunges
100M Run
30 Med Ball Situps
100M Run
30 Wall Ball – Arms Only
100M Run
30 Burpees