warmup
2 Rounds
20 Banded Pull Aparts
15 Face Pull
10 Air Squats
10 Cobra press
(On the floor, press chest off floor
but keep hips/knees on floor)
dynamic upper
5×5 close grip bench press
50% bar + 20% chain
wod
400m run
10 back squat (185/115)
x3
capacity
200m run
20 air squat
20 burpees
14min amrap
finisher
100 banded leg curls