-Warm Up-

 

AmRaP 10

 

7 scare crows w/ 5# plates

5 inchworm w/ a push-up

7 eccentric ankle dorsiflexion

5 Jump Squats

 

-Strength-

 

Bench Press

 

5-5-3-3-1-1-1

 

-WOD- 

 

Every 4 minutes for 4 rounds

 

20/15 cals rower

40 doubles / 40 singles

20 wall balls