WOD:
Prep-
3x10 Bent Over Rows@50kg
10 Band Reverse Flyes
10 Band Straight Arm Push Downs
10 Hip Thrusts@120kg
Strength-
3x8 ES Inverted Kneeling KB Presses@12kg
3x8 Wtd. Pull-Ups@6kg in between legs
3x8 Barbell Curls@40kg-8 Slow Band Tri Ext (5 sec neg)
MetCon-
15 min. EMOM:
1-30m Sled @BW-93kg
2-5 35 inch ish Box Jumps
3-Banded CG Push Ups
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