WARM UP
Jog the box with footwork for 4 min
2 rounds
10 Med Ball Cleans
10 Sit ups
5 Burpee Broad Jumps
Dynamic Stretch
STRENGTH
Bench Press
1 Set Max Reps at 60% of 1 rep max plus 5 pounds
1 min rest
Max Reps at 50% of the 1st set.
Example: Bench 1RM is 200. Max reps at 125 lbs then Max reps at 63 lbs
WOD
For time:
10 Rope Climbs
20 Tire Flips
30 GHD Sit-ups
40 Slamball 40/30
50 Cal Bike
