WARM UP & MOBILITY
5-8min Follow the Coach
SWOD
17min Time Cap)
A) Barbell Floor Chest Press [3.1.X.1.]
1×8 @55% B.P.
1×8 @65%
1×5 @75%
1×3 @80%
B1) Dumbell Upwright Row 3×12 AHAP
B2) Barbell BIceps Curl 3×15 AHAP
WOD
18min EMOM:
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″” (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
