-WarmUp-

 

Down and Back x2

 

Inchworms with a push-up

High knees

Frankenstein kicks

Crab walk

 

-strength- 

 

Bench press

 

5-3-5-3-5-3

 

-WoD-

 

AmRaP 30

 

Teams of 3-4

 

300 wall balls

200 box jump overs

100 pull-ups