WARMUP
TABATA X8
WTD WALL SIT
DEAD HANG (MIX GRIP HANG)
1:00 MIN WALL HINGE
:30 STANDING QUAD STRETCH E/S
1:00 MIN STRAIGHT ARM PLANK
20 ALT LIZARDS
THEN..
WOD
10-9-8-7-6-5-4-3-2-1
BENCH PRESS @70% (OF BENCH)
__ AFTER EACH SET —
6 BENCH DIPS / WTD DIPS
9/6 PUSH UPS/ KNEES/ INCLINE
THEN..
FOR TIME
60/42 CALS
+ COOL DOWN STRETCHES WITH ANY REMAINING TIME
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