Warm Up:500 Meter Row (slow) or 15 Calorie Bike (slow) into… 2 Rounds: 3 Strict Pull-Ups 9 Wall Squats 12 Alternating Spidermans (6/side) 15 AbMat Sit-Ups :20 second Samson Stretch each side

then...

waiter squats x 5 each side single leg step ups x 5 each side incline push ups x 10 reps cartwheels x 6-8 reps

Skill: bench press 5 x 3reps building load

WOD: Loose Cannon with partner Buy In: 30 abmat sit ups each 5 Rounds each - alternate rounds 5 DB man makers 50/30 100m sprint Cash Out: 30 abmat sit ups each *man maker is single side DB row, other side DB row, push up, DB clean, then press = 1 rep