STRENGTH / FOUNDATION
3X2:15:
12 SCAP PUSHUP
10 DB DEADLIFT
8 DB CURL AND PRESS
6 DB SQUAT
4 DB ROW
2 DB SQUAT THRUST
PULLUP BAR
WOD
AMRAP 30:00:
10 MB G2OH 50/30 (RX+ 5 REPS 100/70)
200M RUN OR 550M BIKE
5 PULLUP (RX+ 3 RING MUP)
10 PUSHUP
15 SQUAT
COOL DOWN