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Warmup: 10 minutes of

2 minutes squat therapy

15 meter bear crawl

15 weighted situps

15 supermans

15 jumping jacks

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Body Building Buy-in: 15 minutes (this should be treated as one big super set) ~ Not for Time

20 banded pull aparts

20 banded tricep push downs

20 banded face pulls

20 seated dumbell curls

20 banded flies

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Bench: 6x5 with 8-12 ring dips after each set

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WOD: 21-15-9 

Calorie Row

Floor Presses @ 1/2 BW

 

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