Warmup
0-3
bike or row
Jog around 3 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
10 hrpu
10 sit-ups
bike or row
Jog around 3 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
10 hrpu
10 sit-ups
Skill Work
EMOM Bench Press
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom
WOD
10RFT
10 cal row
10 ball slam
5 hspu
1 rope climb
10 cal row
10 ball slam
5 hspu
1 rope climb
