Warm-Up
2-3 Minute Move
Foam Roll 30-60 Seconds of:
Your Choice
then
20 Surge Punches
12 Surge Flys
15 Band Rows
5 Hand Walkouts w/2 Push-Ups & Downward Dog
12 Band External Rotations
12 Med Ball Slams
then Warm-Up Bench Press & Row
Strength/Skill
3 x 10 of:
Chest Press Machine
w/
12-10-8 of:
Dumbbell Chest Supported Row on Incline Bench
Metcon
"Last Run"
400 Meter Run
w/
20-16-12 of:
Chest to Bar Pull-Ups
*For Time
Accessory
3 sets of:
8-12 Dumbbell Twist Curl
10-15 Cable Leaning Overhead Extension
Ski Erg Crossover Burnouts