MOB Warmup:

Chest/Lats/Hams

MOD:

Bench Press

10-1

Starting at 60% of 1Rm and Working 10,9,8…to 1RM

CF MOM: Shoulder Press: 8 by 10 w/DB: WOD: 200m Row/20 Seated Knee to Chest/20 Rows(15)/20 High Lunge/200m Row-Repeat Backwards/Finish w 200m Row

LV1: Row/Situps/DB’s/PVC/High Lunge

LV2:Row/(35/15)

LV3:(45/25)

LV4: Rx’d

WOD:

200m Sprint

20 Floor Wipers (65/35)

20 Bent Over Rows (65/35)

20 Good Mornings (65/35)

20 Walking Lunges

200m Farmers Carry (53/35)

20 Walking Lunges

20 Good Mornings (65/35)

20 Bent Over Rows (65/35)

20 Floor Wipers (65/35)

200m Sprint