WARM UP
10-HR push ups
10Jumping air squat
200m run
x3
STRENGTH
Bench press
1-1-1-1-1
WOD
21-15-9
bench press (85% ur last 1)
box jump
*30m seal walk (orange cap)
in between each round.
eXpress WOD
eXpress WARM UP
WOD
Tabata
Plank
Sledge strikes
Sit ups
Sledge strikes