TABATA WARM UP
:30 WORK / :20 REST x 6:
- Run
- Gorilla jumps
- Wall-sit
STRENGTH:
A. 5 Sets:
- 2 Front squat
- 2 Push press
B. 4 Sets:
- 12 Plate press
- 12 Seated DB press
- 12 weighted dips
WOD
4 Rounds for time:
- 15 Cal Machine
- 12 Box jumps
- 9 KB/DB shoulder to overhead