WARM UP
10- push ups
10-air sq
250m row
STRENGTH
bench press
*find 3 rep max
WOD
5rds
10-ring push ups
10-pull ups
10-box jumps
50m Farmers carry(53/35)
eXpress WOD
eXpress WARM UP
WOD
200 cal AD
100-pump sit ups
30 sec rule
*every 4 min run 200m
20 min cap