Mobility:
L-ball - Traps, Lats, Pecs
+
20 PVC Pass Throughs
Warm Up:
Load Bar for Bench Press and Bent Over Row, and set up DB’s
Strength: 4 Sets
Minute 1 - Bench Press x 6
Minute 2 - Barbell Bent Over Row x 8
Minute 3 - Dual DB Curl to Press x 10
Minute 4 Rest
WOD: Teams of 2, 15 Minutes for Reps
Alternate Rounds
5 Pull Ups
10 Push Ups
15 Box Jumps
or
3 Pull Ups
6 Push Ups
9 Box Jumps
Cool Down:
Band Lat Stretch
+
Static Chest