WARM UP
Follow the coach
SWOD
(Time Cap 20min)
A) Pendlay Row 5×15 (Heavy as possible)
[Rest 30-60seg btwn sets]
B1) Banded Rotation CORE 3×15 (each side)
B2) Weighted Hang Leg Raise 3×15
[rest 30-60seg btwn rounds]
WOD
18min AMRAP:
5 Man Makers #35lbs/20lbs
10 Chin Ups
15 Box Jump #30/24
