Friday, April 30th

Warmup: Athletes Choice - Run, Row, Bike

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Midline: “Kick Stand” - 2 Rounds

GHD Face Up Plank for 30 Seconds

Single Leg RDL with rear foot on wall (same leg-same arm) 10 Reps each side

Banded European KBS -10 Reps

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Practice: Dips

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Strength: 6x 5 Bench Press + 5 Plate Raises

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WOD: 10 Rounds for Time

15 Floor Presses @ 50% BW

200 Meter Run