MWOD: ROW 2MIN, COUCH STRETCH X2MIN/SIDE, OUTSIDE HIP STRETCH ON BENCH OR BOX X1MIN/SIDE, LAX BALL CHEST ON POST X2MIN, BAND SHOULDER TRACTION X1MIN/SIDE.
SQUAT: 3@70% - 3@80% - 3+@90%
WOD: 10-9-8-7-6-5-4-3-2-1 (20MIN TIME LIMIT)
-CHINS
-HAND RELEASE PUSH UPS
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