Wednesday Mar. 31, 2021

Warm Up
Mobility:  
Banded Knight 1:00/side  https://www.youtube.com/watch?v=lfOYGZN2TxU 

2:00 Bike/Row
10/Side Lateral Box Step Ups
12 Inchworm to Push-up
15 Banded Good Mornings
15 Banded Pull Aparts
15 Banded Tricep Pull-Downs 

Strength/Skill
Bench Press and Barbell Rows
3 Sets of 10 Bench followed by 10 Barbell Rows 

WOD
5 Rounds
AMRAP 3:00*
12 DB Box Step Ups (6r/6l)
8 Burpee Box Jumps
Max Effort Cals in remaining time (if you biked yesterday, row today and vice versa)

*Rest 1:00 between AMRAPS

F: Box Step Ups; Burpees
P1: 50/35
P2: 35/25
C: 50/35; Burpee box jump overs