WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 5 STRICT PULLUP (ASCENDING)
EVEN) 3 RING DIPS (ASCENDING)
WOD
21-15-9 REPS FOR TIME, 17:00 CAP:
STRICT HANDSTAND PUSHUPS / MOD. DB PRESS 35s/25s
FRONT RACKED LUNGES 135/95
200M RUN *EACH ROUND
COOL DOWN