Warm Up:
:10 Banded OH Press-R
:10 Band OH Hold-R
:10 Banded OH Press-L
:10 Band OH Hold-L
Strength:
E2Mx4
5 Push Press +:10 Hold OH on last rep
10 Bent Over Barbell Rows
(same barbell)
“Licorice Lagoon”
20 Burpees
15 Pull Ups
12 DB Thruster
3RFT (35/50)
Extras:
12 Low Row
3 Wall Walks
X4
!x100 Banded Pull aparts