Body Building/Accessory

Complete 3-4 Sets of...

8 Alt SA DB Chest Press (16 total)

8 - 10 Strict Pull Ups (Weighted if you can)

12 DB SA Rows

6 - 8 Strict Ring Dips (Weighted if you can)

15 Straight Leg Drops


WOD

For Time...

400 M Row

21 DB Burpee Box Step Overs 35/25 - 20/16"

21 HSPU

15 DB Burpee Box Step Overs 35/25

15 HSPU

9 DB Burpee Box Step Overs 35/25

9 HSPU

400 M Row

(20 Min TC)


Mod Key

P: 15/10, 16/12

RX: As Prescribed

C: 50/40, 24/20"


Mobility

1-3 Sets, Holding Each for 1+ Min Ea Side

Half Pigeon

Adductor Stretch (Frog)

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