-Warm Up-


2 Rounds


200 meter run

10 canoes each side

5 kb high pulls with 2 sec pause at the top

10 band tricep push downs

20 sec table top

5 strict push ups



-Strength-


Bench Press


6-6-6-6


Superset with DB bent over lateral raises 


12-12-12



-WOD-


AmRaP 20


10 floor press 

20 Russian Kb swings 

400m run