Warm Up
- 1 min Banded Lat stretch
- 5 Active divebombers
- 10 Abmat sit Ups
- 100 m run
- 30 sec hollow hold
- 20 box step ups
- 100m run
Stength – 1rm weighted strict pullup
- 5-7 rounds building up to a heavy single weighted strict pullup
- Practice banded/Jumping pullup
WOD – “Sleeping Bag” – For Time
4 Rounds:
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 m wallball run Run (20/14)