8/20

Unrated – Personal Training

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Warm-up

4:00

10 arm circles forward/backwards

10 step back lunges

5 burpees

Strength

3×12 lat pull down

3×12 good mornings

3×12 reverse pec deck

3×12 landmine press

Metcon

Metcon (AMRAP – Reps)

3 sets: 5 min amrap:

10 box jumps

10 cal bike

5 devils press (35s)

rest 2:00 between sets

pick up where you left off each round

Post WOD

3×10 barbell roll outs