WARM UP
warm up with 4 min on bike or rower - 3 x hanging stretch to inch worm to 5 push ups, 10 windmills each arm fron tand bacck. PVC pass thrus and press, 3x 10sec hs hold
Press Complex
press complex
strict
push
jerk
strict
push
jerk
WC Triplet
21-15-9: ROW/BIKE, S2OH, DUs (155/95, 135/75, 115/65, 95/55 - * if you row add 3 additonal caalories
200 k2e floor sit-ups
