Warmup
3 min bike, row, jog or jump
Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups"
Skill Work
"EMOM Bench Press
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
Coaches Choice
