Warm Up:
Long Lap
9 min EMOM:
min 1: 10 air squats 30X1- tempo
min 2: :30- :45 sec plank hold
min 3: DNB Bear Crawl

Mob: :90 sec Banded Overhead Distraction. 2 min/side LAX Ball Smash ant/poster. 

Strength/Conditioning:
2k Row 

WOD:
4 Sets with 3 min Rest between sets
Super set with 8 reps DB Bench Press
3 strict C2B 3X12 Tempo
5 strict T2B
7 C2B
9 TTB

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