Warm Up:
5min TGU
:15 Plank
:15 Push up+ shoulder taps
:15 Narrow ASQ
:15 JJ
x4
“Panchick Pump”
10-9-8-7-6-5-4-3-2-1
Burpee Box Jump Overs
*1 Rope climb after each round.
-FT-
Post WOD:
2×20 Rear Delt Raise
1×100 Banded Face Pulls
Extras:
5mins of weightlifting