9-12

Pushups/5×20-burpees 3×30

bike 2×30 with tabatta sprint

Strength

squat 5×5-6   chins 5×1   dcln situps 5×15

milpress 3×5  vabr pull downs 3×8    leg raises 5×10

Db mil press 3×8   BB rows 3×6

WOD) power cleans 10

bar pushups 15

25″ box jumps 15

x 10 ROUNDS- 24min

Shrugs 4×20 w/ 3x1min rotate abs

2×20 burpees

 

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