Warm up
3 rounds
cardio choice 60 seconds
12 reactive box step ups/leg
12 cyclist 1 1/4 squats
30 second wall sit

Strength
Body Composition
3 sets of A and B
A1. front rack drop back lunge: 30X0; 16-20 reps- alt legs
A2. supinated strict pull ups: 2011; 8-10 reps

B1. dual KB rack squat: 2111; 8-10 reps
B2. DB bent over row: 30X1; 8-12 reps

WOD
"Journal Entry"
20-16-12-8
row cals
DB deadlifts 50/35 35/20
tall plank DB pull thrus- 20 reps = 10 each side


cool down
seal stretch 1:00
child's pose 1:00
cat/camels x 10 reps