Starts tomorrow at 5:00pm. Do yo have your teams yet?

Warm up

10 ps from elbow position spine opener
5 cat cows
10 ps banded side knee lifts on all fours
10 S A banded pull back from squat position
400 m run
10 dowel O/H squat
200 m run
10

Strength

Incline Bench Press 12 8 6 8 12

10 ps SA ROW weighted and using a band…

WOD 1

10 Rounds:
1 Rope Climb
6 Alternating DB Snatches (60/35)MW
12/8 Calorie Assault Bike

WOD 2

15 12 9 5 3

AHAS reverse lunges
S A thrusters
10 ps renegade rows ….stays constant

WOD 3

6 min sprint

5 box jumps
10 kettlebell swings side to side
5 MB clusters