GPP

S w/u

-

WARM UP:

2x (5-1) Pull Up Ladder

*5x Push up after each rung

-

FOCUS:

10-1 DB Complex Ladder

Clean & Press

Thruster

Renegade Row

*15m DB Bear Crawl

M: 35

F: 20-25#

(45 min time cap)

-

CORE:

4x30/30 V-sit Hold

-

COOLDOWN:

5-10 min intentional stretching