Warm-Up

Line Drills

Strength

3 Rounds of:

15 Bench Press

15 DB Flyes

15 Bent Over Rows

15 Dips

15 Push-ups

15 Banded Face Pull Aparts

Met-Con

“Luke”
6:23 “Be glad in that day and leap for joy, for behold, your reward is great in heaven”

40-30-20-10 reps for time of:
Sit-Ups
Double-unders