WARM UP
3rds
10-push ups
10-DB push press
15-Kb swings (American and light)
STRENGTH
bench press
2-2-2-2-2
WOD
11 min ladder
-burpee pull up
-renegade row
1,1,2,2,3,3,..etc
*renegade row is row only (no push up) row left row right =1 rep
eXpress WOD
eXpress WARM UP
WOD
13 min amrap
6-front squat (135-95)
6-box Jumps
12-slam ball(30-20)