Warm Up X 2
Bear Crawl Up then backwards, 10 squats, 15 KB swings, 10 hanging knee raises, 15 leg forward leg swings ea. leg

Mobility
Kneeling Lat Stretch / thoracic Extension 2:00

Workout

Chin-Up- 4 x 8, straight sets 

5 supersets, 2:00 rest:
Chinese DB Row x 12 ea. arm @ 6-7RPE
Barbell Overhead Press x 12 @ 6-7 RPE

7 rounds for time:
NJ Ave sprint
burpee + broad jump up and back


 

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