Warm up:
50 calorie on the airdyne
25 push ups
25 OHS
25 back extensions
Skill/Stabilizer:
50 v-ups
50 v-twists
Strength:
Strict press
1-1-1-1-1 at 70/77/85/93/100%
Metcon:
9 minute AMRAP
20 DB step ups 35/25lb DB with 24/20inch box
10 toies 2 bar
then
3 minutes max reps box jumps
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