Let’s have some fun today 

 Bench mark workouts! There are 3 here pick 1  !

Warm up

• 30 sec release with Ball on chest, lats upper traps 
• band releases on legs and arms
• mini band activation for hips and shoulders
• 2x bear crawl
• 2x crab walks
• SL SL banded pull backs
• 5 bottom up push ups

 

Strength

Back Rack Step ups on BOX 5×5

Fran

Thruster 95 lbs Pull-ups

21-15-9 reps, for time

push – pull

Elizabeth

Clean 135 lbs Ring Dips

21-15-9 reps, for time

push – pull 

Mary

5 Handstand push-ups 10 1-legged squats 15 Pull-ups

As many rounds as possible in 20 min

push – pull – leg

Accessory

1 mile run