Body Building 


4 Sets
6 DB Front Raise + DB Lateral Raise (don't surpass shoulder height)
6-8 Strict Pull Ups 
10 Single Arm DB Rows

WOD 


50.40.30.20.10
Wall Balls 20/14
Box Jumps 24/20
Sit Ups

20 Min TC

Mod Key


P: 16/12, 12/10
RX: As Prescribed, No Step Ups 
C: 30/20, No Step Ups

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Foam Roll Posterior Chain
Half Pigeon

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