October 9, 2019

Warmup

3 rounds

5 strict chin ups/ring rows

10 strict push ups

10 step ups total

200m run

15 minutes

Strength

One arm dB rows

5×20 each arm

Db curl and press a seated position

5×6 both arms together

Banded March

5×50

Bosu KB swings

5×10 going for feel more than weight

27 minutes

Wod

Walking lunge

50 burpee bar hops

Max strict press