WARM UP

1 Big Block Run

-then-

3 Rounds:

• :45 wall sits
• :45 banded chest press
• :45 trx rows
• :45 v-sits

STRENGTH

A. Series:

• 15.12.10.8.6.4.2. Seated L Floor Press – bar
• 10 db rear delt flys
• rest 1:00

B. Series – 3 Rounds:

• 15 monster band sumo DL HP
• 12 db skull crushers
• 15 ab wheel
• rest 1:00

WOD

21-15-9

• bench press
• KBS
• OH plate sit-ups
• 100M sprint