Warm Up

3 Minutes

Skipping Practice

* Then

3 Rounds

10 x Inch Worms with Push Ups
20 x Banded Good Mornings (first round without band)

* Then

3 x 30 seconds ES Paloff Hold

Strength

Bench Press

5 x 5 – tempo (1.1.1.5)
Approx. 75% of 1RM

WOD

3 Rounds

12/8 Calories
30 Double Unders
30 KBS
10 Double DB Strict Press

* Then

1500 meter Row or 2.5 miles Bike