Warmup
Core -x3
10 weighted glute bridges
10 banded hamstring curls ( rig )
Strength
Emom 8 min
3 Deadlifts @ 60%
3-5 strict pull-ups / band
Wod
3-6-9-12-9-6-3
Assault bike cal
Floor press 155/105
3 wall walks after each rd
Level 2
3-6-9-12-9-6-3
Assault bike
Floor press 115/75
1 wall walk after each / 3 inch worm to push-up
Subs
*6-9-12-15-12-9-6 row cal *
Comments