Warm Up
2 rounds

100m run
5 x wall slides
10 x push ups
100m run
10 x glute bridges
20 x chest pass MB throws to wall




Strength

A. bench press
4 sets of 5 reps @ 70%

B. 5 sets of 10 each
banded lat pull downs
barbell bent over rows


WOD
"Dead Sprint"
21-15-12-9-6
deadlifts 225/155 185/125 155/105
Run 100m between sets
time cap 15:00