Warm-Up / Mobility
Lane Drills - 3x
- Inch Worm to end of Platform
- Lunges with PVC Dislocates to Rowers
- Row 200 M
- High Knees back to pull-up cage
Strength
Bench Press
5-5-5-3-2-5
Met-Con
3 Rounds for Time
- 7 Muscle Ups
- 14 Pistol Squats - alternating legs
- 21 Box Jumps 30" / 24"
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