-Warm Up-


2 rounds


5 sumo inchworm + push ups

6 kb high pulls

5 kb thrusters

8 median nerve floss

1 min bike




-Strength-


4 sets



8-10


Incline DB bench press


Superset with


8-10


Banded push-ups



-WOD-


Alternate rounds with partner until each athlete competes 4 rounds



15 Wall Balls 20/14

15/10 cals bike

15 Wall Balls 20/14