Warm up
1X 400 m run
3X 10
Lunge with Leg raise
SHPT
Mountain climbers
Banded lat pull downs
AIRSQUATS
RING ROWS
Strength
Bench press Build to a heavy 3RM
3-3-3-3-3
WOD 5 Rounds
1 min at each station
PUSH UPS ME
KBS ME
AIRSQUATS ME
REST 1 min
SCORE IS TOTAL PUSH UPS TOTAL KBS and TOTAL AIRSQUATS
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