WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 3 BENCH PRESS (ASCEND)
EVEN) 10 DB HIGH PLANK ROWS (ACROSS)

WOD
FOR TIME, 16:00 CAP:
4 ROUNDS
250M ROW
12 RACKED DB LUNGES 45s/30s
12 PULLUPS (RX+ C2B)

AFTERMATH
2 SETS
15 FACE PULLS (RED)
15 PULLAPARTS (PURPLE)
3 ARM BARS LEFT, 3 RIGHT 35/25

COOL DOWN