Warm Up X3

  • 10 Lunge with twist
  • 8 Inchworm Push-ups
  • 8 med ball rotation throws each side
  • 8 hanging knee raises
  • Bear Crawl Up and Back


  • Banded Shoulder Internal Rotation

Weight Training- percentages based off of new working max

Bench Press: 70%x3, 80%x3, 90%x max reps @8-9RPE (might not be 3)


Pullup: 4x10 straight sets @8-9RPE, 2:00 rest
For time:
Row 750m
50 Wall Ball