Warm-up:
10. Cal machine
20 90/90 Switches
10/side fire hydrants
10. Medball Lunges
10, Medball Squats
10. Sprawls
20 sec dead hang
Banded 7s
FBB: 4rds
10 Double dumbbell bench press (50/35)
10/side banded pall off presses (Red or black band)
10/side lateral side raises (15 or 10 lbs)
Metcon:
20 min cap (GO AS FAR)
10 Double dumbbell step-ups
200 Single unders
20 Double dumbell step-ups
100 Double unders or x2 singles
30 Double dumbbell step-ups
50 Crossovers or x2 singles
RX (50/35)
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