Monday, September 9th

Warm-up 3x
20 Jumping Jacks
10 Light DB Floor Press
10 Banded Pull Aparts
5 Bird Dogs
Strength
5×5 Pause Bench Press @ 60-65%
*2sec Pause
1:00 on/1:00 off Max effort Push-Ups
WOD
For Time: 27-21-15-9
Push Press (75/55)
Bar Over Burpees
Ab Mat Sit-Ups
(18Min Cap)