Warmup:

400m Sprint

15 Dbl Under

15 Donkey Kicks

200m Sprint

15 HSPU

15 Box Jumps

Parter Streching: Chest Opener, Shoulder Mobility

Strength Bias: Bench Press

60%BW 50 Reps

70% BW 20 Reps

80% BW 10 Reps


WOD: AMRAP 20

15 PVC Good Mornings

5 Elevated Pushups

15 PVC OHS

5 Ring Rows

1 Wall Climb

GT 12 ROUNDS