Warm-Up

2-3 Minute Move

Foam Roll 30-60 Seconds of:

Your Choice

then

20 Surge Punches

12 Surge Flys

15 Band Rows

5 Hand Walkouts w/2 Push-Ups & Downward Dog

12 Band External Rotations

12 Med Ball Slams

then Warm-Up Bench Press 

Strength/Skill

3 x 10 of:

Dumbbell Slight Incline Bench Press 

w/

3 x 10 of:

Landmine Bent Over Row

Metcon

"Interveled Murph Prep"

 400 Meter Runs each round w/

4-3-2 rounds of:

15 Air Squats

10 Push-Ups

5 Pull-Ups

*For Time

(break up reps any way you want)

- Rx in weighted vest                             

Accessory

3 sets of:

10-15 Straight Arm Pressdowns

8-15 Dumbbell Twist Curl

10-15 Cable Leaning Overhead Extension

Ski Erg Crossover Burnouts