Monday

Warm up

Coach Led

Strength / Skill

5 box dips

5 strict pull ups

20-30 sec hollow hold

x 3 rounds NFT

rest 30 sec b/t sets

** Efficient movement**

Workout of the Day

5 deadlifts 135/85#

5 BOBs

5 power cleans

5 BOBs

5 G2Os

5 BOBs

12 min AMRAP