WARM UP

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

8.8.6.6.4 Bench Press
7 UH Pull Ups
Rest 2 Min

WOD

“CHIPPER”

100M Run
30 Box Jumps
100M Run
30 KBS
100M Run
30 Push Press
100M Run
30 Steps Walking Lunges
100M Run
30 Med Ball Situps
100M Run
30 Wall Ball
100M Run
30 Burpees