Wednesday

Group warm up
Line drills
2 rounds
200 meter row
15 GHD situps

Strength
5-5-5
Strict pull ups
Strict press
*Try to increase weight each set

Metcon
Buy in
45 plyo air squats

21-15-9:
Push press 95/65
Back squat 95/65
Floor sweepers

Cash out
45 plyo air squats