Warmup
3 min warm up
Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down crab walks - Back - Jog
Down duck walk - Back - Jog
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum
Skill Work
A. BENCH PRESS: 4X12 AHAP
B. DB ROW 4X12 AHAP
WOD
buy in 400m run
5RFT
10 HSPU
10 K2E
10 ball slam
buy out 400m run
