-Warm Up-
2 rounds
5 inchworm+push up
10 groiners
5 lateral step ups
20 sec top front support ring hold
6 eccentric ankle dorsiflexion
5 single arm push press
-Strength-
4 super sets
10 Bench Press
10 Supinated barbell row
Then
4 supersets
10 DB hammer curls
15 Banded tricep extensions
-WOD-
AmRaP 9
15 push Press 75/55
12 box jumps
9 ring dips
