Cathy walls rocking her pushups!!!

Warm up 2x

• run 400
• banded upper body shoulder warm up
• 10 goublet squats
• 10 side to side low lunges
• 2x duck walk

banded leg and ankle release foam or ball roll lats and upper traps and forearms

STRENGTH

Take 12 minutes to find your 5 REP MAX FRONT SQUAT 3 x 2 @ 50% 3 x 2 @ 60% 3 x 2 @ 70% 3 x 2 @ 80% then continue with sets of 5 reps… BENCHMARK WOD “Megan” For time: 21 – 15 – 9 Burpees Kettlebell Swings (53/35)MWeight Double Unders ACCESSORY Strict Ring Dips 3 x 10