WARMUP
2 ROUNDS 10 DYNAMIC PUSHUPS 10 HIGH KNEE LUNGES STRAIGHT LEG KICKS HIGH KNEES 10 PULL UPS 10 EMPTY BAR FRONT SQUATS FITNESS 1)3X5 SQUAT (ADD 5 LBS) 2)3X5 PRESS (ADD 2.5 LBS) 3a)3X:30 FLUTTER KICKS 3b)3X:30 V-UPS 3c)3X:60 PLANK PERFORMANCE 1)3x5PUSH PRESS @65 of CJ 2)4x1; 2x5 BACK SQUAT: in 4 sets work up to 1rm for the day and then complete 2 drop sets of 5 (-40) 3a)3x:30 FLUTTER KICKS 3b)3x:30 V-UPs 3c)3x:60 WEIGHTED PLANK WOD 8 AMRAP ASCENDING LADDER HSPU POWER CLEAN @ 155/95 (No dropping bar higher than waist height; no rep)
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