Sunday, 3/1

Warm Up

3 Rounds
6 Dolphin Push Ups
6 Scap Push Ups
6 Pause Hip Bridges
6 Plank to Squat

Skill

KB Arm Bar
3×2/side
Follow each set w/20 Band Pull Aparts

Strength

Bench Press (30Min)
Prep: 1×5 w/bar, 3-4×5 working up
Work: 4×5 at same weight
Follow each work set with 8-10 Single Arm DB Rows AHAP

Met Con

8 Rounds
:20 Bike
:40 Max Burpees
Rest 3:00
Scoring: Total Cals x Total Burpees