Friday 3/29

MOBILITY

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

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eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
5 Rounds
15 dkb floor press from bridge (53/35)
15 cal row
15 flutter kicks
(2 ct)