Friday, March 1st

Warm-up
2x:30 w/:10 transition time
Banded Sprints
Single Arm DB Press (:15 one arm/:15 other
Ring Rows
Single Leg Glute Hip Bridge(:15 one leg/:15 other
Strength
1 RM Push Press
WOD-3 RFT
7 Pull-ups

8 Front Rack Lunges (95/65)(4 each leg)
7 Ring Dips
8 Front Rack Lunges (95/65)(4 each leg)
7 Pull-ups

8 Front Rack Lunges (95/65)(4 each leg)
7 Ring Dips
Rest 1 min Between rds.
(20Min Cap)