Warm up
2 sets
200m cardio
10 PVC pass throughs
5 good exhales in the PVC box stretch
30 seconds each side perfect stretch
30 seconds box jump, step down


Strength
bench press
10 reps @ 50%
7 reps @ 60%
5 reps @ 70%
3 reps @ 80%
1 rep @ 90%

*at home- single arm alternating DB bench press- hold one DB overhead and then press with the other DB. Alternate that.

between reps of bench, perform 8 each side bird dog rows- heavy DB


WOD
"Award Winning"
5 rounds for time
20 box jumps 24/20"
25 feet handstand walk or 50 feet scooter walk
10 dual DB deadlifts 50/35 35/20

At Home version
5 rounds for time
20 box jumps or stair jumps or 30 jumping jacks
25 feet crab walk + 25 feet bear crawl
10 dual DB deadlifts