Dynamic Warm Up- Mobility Prepare for:

Primer: 
2 rds of:
5 AbMat sit ups
5 DB Bench press 
3 Burpee pullups
3 DB Front Squats 50/35

A.WOD  
3 Rounds for time of:
10 DB Front Squats 50/35 (40/25 35/15)
10 Burpee Pullups
400 m Run ( 500/450 Row- 25/20 Echo Bike)
5 Minute Rest
3 Rounds for time of:
30 AbMat Situps
15 DB Bench Press 50/35 (40/25 35/15)
25/20 Cal Echo Bike

Accessory Work:
5×8 Dumbbell Bench press  AHAFA
5x 4 Strict windshield wipers/ Progression 

Cool down:
Mobility static holds, foam roll body, walk,row, bike 4-8 min at pace you can hold a conversation

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