Friday, August 3

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