Friday, November 2nd

Warm-up/2 RDS
:20 Banded Sprint off the rig(use blue or green bands).
5 Each arm med ball push up(put one hand up on the med ball and the other on the ground).
10 Glute Hip Bridges
10 Hollow Rocks
Strength
Advanced-8×3 Banded Bench Press @50%
Intermediate and Beginner-8×3 Bench Press @70%
Team WOD: Teams of 3
Switching every 20 calories until 300 cals have been reached:

P1: Row
P2: Max C2B Pull Ups
P3: Max HSPU
*20 min CAP