WARM UP:
400m Run
2 X
10 Banded pull-parts
10 Banded sto
10 Banded starfish
10 Ring rows
SKILL:
3 Sets of
10 Bench press @55 % of RM
12 DB Bent over flyes
Rest 2:00 min
WOD:
16:00 AMRAP
**Add 1 rep each round, do not change shuttle run
1 Strict Pull up
1 Push up
1 Air Squat
1 Sit up
1 Burpee
Shuttle Run