Tuesday:  September 3, 2019

Warm-Up(0:00 – 15:00)

Mobility:  Couch stretch (1:00/side)
2 Steady Rounds
15 KB Swing
15 Dead Bugs
16 Jumping Lunges
:20 HS Hold (modify to pushup hold if needed)

Strength(15:00 – 30:00)
Bench Press:  5×3 (feel free to increase weight across the five sets)

WOD(35:00 – 51:00):  Strict 16:00 Time Cap

Fitness
For Time
800m Run
then
2 Rounds
176 Single Unders
24 DB Front Rack Lunges (single DB in the front rack)

Competition/Performance
For Time
800m Run
then
2 Rounds
88 Double Unders
22 DB Front Rack Lunges 50/35lbs (double DB, one per arm, in the front rack)

Option 2: DB Lunges at 40/25lbs