Warm-up:
10 Cal machine
20 90/90 Switches
10 Cat cow
10/side bodyweight windmills
10 PVC Sotts press front
20 Lateral hops over pvc
10 weighted Iyts
5/side perfect stretch
Pull: DELOAD 3 sets 1 Set ever 3 min
10 Touch and go deadlifts (55%)
12 Banded Pull ups (YES BANDED BUT VOLUME)
Metcon: 18 min cap
80 Alternating Dumbbell Snatches (50/35)
60 Toes to bars
40 Box jumps (24/20)
10 Wall walks
GO AS FAR AS YOU CAN
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