WARM UP:
200 m run
2 X
10 PVC pass throughs
10 Fig 8
10 Push ups
20 Banded pull aparts
SKILL:
Bench Press
4 X 8
Load each set
WOD:
20 Min EMOM
Min 1 : 200mRun * Modify with shuttle run
Min 2 : 20 Russian twist
Min 3 : 10-8 Burpee box jumps
Min 4 : 25 Hollow rocks