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
Sit-Ups
Double-unders