3.16.26 PUSH PULL FOLD   Recently updated !

March Madness begins this week! Scan the QR code on the whiteboard and create your brackets. $5 per bracket. Limit 2 per person.

WARM UP
Row 500
2 Rds
8 Wallballs
8 Pull Ups
8 Sit Ups
Dynamic Stretch
5 Sprints

STRENGTH
Back Squat Wave
10 on slant board
5@50%, 3@60%, 1@65%
5@60%, 3@65%, 1@70%
5@65%, 3@70%, 1@75-80%

WOD
For Time
2 Rounds
9-6-3 Reps of
SDLHP 95/65
HSPU
T2B
then
Cash Out – 50/40 Calorie Bike

ICING
VMO Squats
Tib Raises