Warm-up:
10. Cal machine
20 90/90 Switches
10 Cat cows
10/side Dead bugs
10/side Firehydrants
10 Seal to downdog
10 IYTS
30 sec/side wall pec stretch
30 Banded pull aparts
10 Medball Squats
10 Medball Squat cleans
Strength: FBB Superset (15-20 min running clock)
block 1
4x10 Double dumbbell Bench Press
4x10 Elevated Ring rows
block 2
4x30 Banded pull aparts
4x10 Seated Dumbbell shoulder press (35/25)
Metcon (15 min cap)
10-9-8-7-6-5-4-3-2-1
Toes to bars
1-2-3-4-5-6-7-8-9-10
Clean and Jerks (115/75)
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