Warm Up
3 sets
Cardio 1:00
20 DB rear delt flies- light weight
10 push ups
30 single unders


Primer
3 sets
single arm DB high pulls x 8
hamstring curls on MB x 10
4-6 strict pull ups + 15 second active bar hang

Strength
bench press
find your heavy for today
5 reps @ 75%
3 reps @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 100%

WOD
"Annie on the Water"
50-40-30-20-10
calories row
DUs or singles x 2
abmat sit ups