Warmup: ROM, dynamic stretches, 10 banded passthrus and pull apart, 10 push-ups, 20 sit ups, 400m run
Strength: Bench Press
5 x 1-2 @ 90%
Rest :60-:90
WOD:
10, 9, 8…3, 2, 1
Around the Worlds
GHD Sit-ups or Atomic Sit ups
Calorie Row (Jumprope – set number x 10 seconds)
Cooldown: 50 Supermans, Roll and stretch
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