Warm Up:
:15 Banded Press-R
:15 Banded Press-L
:15 Band Bent Over Row
:15 Burpees
X4
:15 Jumping Jacks
:15 ASQ
:15 Reaching Spiderman
:15 Jump Squat
x4
“Pacers”
100m Run
5 Strict Pull ups
5 Burpees over the bar
5 PCL (M)
5 Push Press (M)
:90 Rest
5 RFT
100m Run
3 Strict Pull ups
3 Burpees over the bar
3 PCL (M-H)
3 Push Press (M-H)
:60 Rest
5 RFT
Extras:
4×10/10 1-arm DB Row
3×12 Skull Crushers
2×20 Rear Delt DB Raise