Thursday

Warm up:
20 Cal Bike/Row
5 Walk out on hands
10 Groiners
10 Scorpians
10 Iron Cross
10 Spider man
10 jump tucks (bottom of burpee)
10 PVC pass throughs

Bench Press
5 x 40%
5 x 50%
5 x 60%

Metcon:
4 Rounds
18 KB Sumo Deadlift HighPull 70/53
12 Goblet Squats 70/53
18 GHD/Abmat Situps
200m Run

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