WARMUP
3rounds
30 sec push ups
30 sec air squat
30 sec row
30 sec rest
STRENGTH
Bench Press
3,3,3,3,3
WOD
10 min Cap
21-15-9
Thrusters 95/65
assault bike cal
Minus 2 cals per round if using Echo bike
eXpress WOD
eXpress WARMUP
WOD
5 Rounds
15 dkb floor press from bridge (53/35)
15 cal row
15 flutter kicks
(2 ct)