at
WARMUP
On own - row or ride for 4 min
5 hanging stretch to inch worm
10 jumping jacks
15 air squats
3 rds
10 kb thrusters L+R=2
20 sec hs hold
10 frog leaps
10 kb thrusters L+R=2
20 sec hs hold
10 frog leaps
WcG 21-15-9
21,15,9 deadlift 225/155, 185/135, 155/103, 135/83
21. 15, 9 hspu / hrpu
21, 15, 9 pull up / banded/ jumping
21. 15, 9 hspu / hrpu
21, 15, 9 pull up / banded/ jumping
4 RFT
25 DU
25 sit ups
25 DU
25 sit ups
