WARM UP
2rds
10-Db push press
250m row
10-push ups
200m run
STRENGTH
Every 90 sec for 10 rds
5-push press @ 85% BW
WOD
21-15-9
Push press(115-75)
Parrallette Shoot throughs
Pull ups
eXpress WOD
eXpress WARM UP
WOD
7 rds
Max bench press(135-95)
200m run