Warm Up: – AMRAC 8
15 goblet squats @ 45/25
10 pullups
10 plate burpees @ 25/10
Strength: – Back Squat: 5RM in 20 min
3 banded squats @3222 between sets
WOD: – 3 rounds for time:
21 H/R pushups
15 shoulder press @
M: 95/75/45
F: 65/45/30
9 T2B
Warm Up: – AMRAC 8
15 goblet squats @ 45/25
10 pullups
10 plate burpees @ 25/10
Strength: – Back Squat: 5RM in 20 min
3 banded squats @3222 between sets
WOD: – 3 rounds for time:
21 H/R pushups
15 shoulder press @
M: 95/75/45
F: 65/45/30
9 T2B
