WARM UP:
CTC Run
30 Banded pull apart
10 Banded starfish
10 Banded shoulder press
10 Push-ups
10 Zercher Squats w/slamball
SKILL:
3 Rounds, not for time
4 Bench Press @ 70%
8 Weighted Pull ups
16 Slamballs (30/20)
Shuttle Run with Slamball
(Rest 2:00)
WOD:
Bodybuilding accessory work:
3 Rounds: NFT
8 Half Kneeling Arnold Press (Per side)
10 Single arm OHS (5 per side)
8 Kneeling jump to vertical jump
10 Plank to top of push up position (each side)