Lifting:
Floor Press
8×2 @80%
Every :90 seconds
WOD:
For time:
50/40 Row Calories
40 AbMat Sit-ups
30 Chest-to-bar Pull-ups
20 Dumbbell Facing Burpees
10 Single Arm Dumbbell Overhead Reverse Lunges, 50/35 lbs EA side
Subs:
C2B= pull up/ jumping pull up/ ring row/ bent over row
OH rev lunges= goblet hold reverse lunges/ bodyweight
Accessory: 3 sets
1 min side plank each side
20 v ups