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UPPER BODY 3-4X 10 DB ROLLOVER 10-14 DB CHEST FLY 10-14 DB SKULL CRUSHER 20 SEATED BAND ROW LOWER BODY

STRENGTH / FOUNDATION 12:00: 5 FLOOR PRESS 10 GORILLA ROW WOD 10 TO 1, 20:00 CAP: BOX JUMP 24/20” (RX+

WOD 30X1:00: 1) 40-60 DUBS 2) 12-16 KB SWING 3) 12-16 BURPEE 4) 8-16 CAL 5) 12-20 SITUP AFTERMATH TABATA

STRENGTH / FOUNDATION 14:00: 5 BACK SQUAT WOD 20:00 CAP: 25 POWER SNATCH 95/65 25/20 CAL B.ERG-SKI OR 15/12 ECHO

STRENGTH / FOUNDATION 12:00: 10-8-6-4-2-2 DEADLIFT OR SUMO BUDDY WOD AMRAP 20:00: *TEAMS OF 2 – SPLIT WORK 30 CAL

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 16 KB/DB DEADBUG 16 SCAP PUSHUP 16 PULLAPART 16 UNBROKEN KNEE OR

STRENGTH / FOUNDATION 15:00: 12-9-6-3-3-3 FRONT OR GENIE SQUAT WOD AMRAP 15:00: 12 WALL BALL 20/14, 10/9’ 9 HANG POWER

STRENGTH / FOUNDATION 3-4X 10 DB ISO CURL L/R 10 TRICEP KICK BACK L/R 20 LAT PULLDOWN 20 SIDEBEND WOD

STRENGTH / FOUNDATION 12:00: 6 PRESS 8 BENTOVER ROW WOD 5 ROUNDS, 20:00 CAP: 12 DB/KB STEPUP OVER 20”, 35s/25s

STRENGTH / FOUNDATION 14:00: 6 DEFICIT DB SPLIT SQUAT L/R 6 SL GOOD MORNING L/R WOD AMRAP 16:00: 400M RUN