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 air squats - 10 squat jumps
Skill Work
"Bench press:
3x20 (70,60,50)
Dumbell Strict Press:
3x12
WOD
"3RFT
200m run
30 kb swing
200m run
30 ball slam
200m run
30 ring rows
