Warm-up:
10. Cal machine
20 90/90 Switches
10 Cat cows
10/side Firehydrants
10 Seal to downdog
20 wall slides
10 IYTS
10/side single arm dumbbell press
30 Banded pull aparts
FBB: runinng clock for 15 min
3 sets
10 Double dumbbell Bench press
10 Strict Pull ups or banded pull ups
100FT Farmers carry
3 sets
30 Mountain climbers
10 Hollow rocks
10 V-ups
Metcon:
FOR TIME: (10 min cap)
1000m/800m Row or 60/48 Cal bike or 5th floor run + 3nd floor run
Remaining time 75 Hand release pushups
Rest 4 min
(10 min cap)
1000m/800m Row or 60/48 Cal bike or 5th floor run + 3nd floor run
Remaining time 50 OHS (95/65)
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