Warm Up:
PVC
Foam Roll
10+1, 9+2, … , 9+2, 1+10 of:
KBS
Burpees
Strength:
DB Bench Press – 3×10
DB Single Arm Standing Press – 3×8 each arm
DB Single Leg RDL – 3×8 each leg (hold one DB in each hand, focus on hips staying square to the ground, keep your toe pointed toward the ground…take your time, don’t rush)
WOD:
3 RFT:
25 cal Curve run
15 Cal Bike
15 Cal Ski
Finisher:
50 sit up get ups
Bar GYM 