Friday, October 9th

Warm-up
200M Run
3×5
Banded Strict Press
Banded Pull Aparts
Banded Good Mornings
Strength
5 Sets of : *adding # each set if able
2 Push Jerks Every :15 for 1 Min
then 3 Rounds:
8 Single Arm DB Bent Over Row (each arm)
20 Barbell Bicep Curls
Rest :30 between movements.
WOD
400m Run
30 DB Deadlifts (70/50)
400m Run w/ 15# plate
20 Burpees to Plate (15# plate)
400m Run w/ 25# plate
30 OH Plate Alternating Lunges (25# plate)
400m Run w/ 35# plate
20 G2OH w/ plate (35# plate)
*20 min cap