Warm Up
500m Row
25 Push Ups
25 Air Squats
25 Banded Pull Aparts
A.
5×10,6,4,2,1 Bench Press (building to a 90-100% single rep Max Effort)
B.
3 Sets
30-45 second handstand hold
10-12 DB Incline Press
15 Tricep Box Dips immediately into 25 Banded Tricep Push Downs
:45-:60 Plank
C.
Partner WOD Chipper (20:00 Min Cap)
60 Cal Row
60 Deadlifts
60 Ring Rows
60 Kettlebell Swings
60 Wall Balls
60 Sit Ups
60 Cal Row
Break it up however you want as long as you keep the reps equal.
