Warm up - Banded bully stretch, banded lat stretch, Couch stretch, squat hold, spiderman stretch, 2 rounds of: 1:00 Echo Bike + 15 air squats + 10 Strict Press (barbell or dumbbells) + 5 strict Pull Ups
3 Rounds
10 D-Ball Cleans 150/100#
30 Strict Press 95/65#
Rest until 15:00 (Or minimum of 5 minutes rest)
2 Rounds
40 Calorie Echo Bike
40 Wall Ball 20/14#
Rest until 30:00 (Or minimum of 5 minutes rest)
For time
80 GHD Sit Ups
40 Steps Double DB Walking Lunges 50/35#’s
80 Push Ups
40 Steps Double DB Overhead Walking Lunges 50/35#’s