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