WARMUP :60 SINGLES 3X COACH LED JW 1:00 BANDED PIGEON 1:00 BANDED SHOULDER 1:00 BANDED TRI FITNESS 1)5X3 OHS 2)5X5 PUSH PRESS 3A)3X:45 SIDE PLANK 3B)3X2:00 DOUBLE UNDER PRACTICE PERFORMANCE 1-5X1 COMPLEX (3 SN DL + 2 SN + 1 SN BAL + 3 BSQ + 2 SN GR PP + 1 OHS) 2A-3XME DEFICIT HSPU 2B-3X30 SEATED BAND LAT PULLDOWN WOD ORX FOR TIME @135/95 40 FRONT SQUAT 5 BAR MUSCLEUP 30 FRONT SQUAT 4 BAR MUSCLEUP 20 FRONT SQUAT 3 BAR MUSCLEUP 10 FRONT SQUAT 2 BAR MUSCLEUP OSC FOR TIME @95/65 40 FRONT SQUAT 10 BAR DIP 10 RING ROW 30 FRONT SQUAT 8 BAR DIP 8 RING ROW 20 FRONT SQUAT 6 BAR DIP 6 RING ROW 10 FRONT SQUAT 4 BAR DIP 4 RING ROW
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