Monday

Warm up:
2 Rounds
125m Row
15 GHD Sit Ups
15 GHD Back Extensions
125m Row
10 Strict Pull Ups
10 Ring Dips
125m Row
10 Lunge & Twist
10 OHS
125m Row
5 Burpee
5 Broad Jumps catch in squat

Mobility:
Bullet Proof Shoulders

Strength:
Bench Press
10 @ 40%
8 @ 50%
6 @ 60%
4 @ 70%
2 @ 80%

Metcon:
For Time:

15-12-9-12-15
Thrusters 95/65
Box jumps 20/14
Pull – ups

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