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 (LIGHT TO MODERATE)
10 Seated Hang dumbbell Clean to press
10 Lateral Raises
10 Plate front raises
3 sets
20 Alternating Dumbbell Curls
10/side tricep kick backs
30 Banded pull aparts
3 Sets
30 Plate russian twist
15 Medball situps
10 Dumbbell drags 50/35 5/side
Metcon 10RDS : (20 min Cap)
3 Power snatches (135/95)
15 Wallballs (20/14)
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