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Warmup: 4 Rounds of

12 Scapular Pushups

24 Banded Pull Aparts

12 Sumo KB Deadlifts

24 Calorie Row

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Strength: Bench 3x8 with 6 Chin-ups after each set

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WOD: Team "Jack" **Teams of 2 or 3 Athletes

20 Minute AMRAP

10 Push Press 115/75

10 KBS 55/35#

10 Box Jumps 24/20"

*Only 1 athlete in motion at one time

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Endurance: Meet at YMCA Pool @ 6 am

Team Swim

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