play day!! relax! spend time with family!!
Warm Up: Row 500m, 30x push up, Row 500m, 30x Air squat
W.O.D.: Complete 21-15-9 reps of the following...
Chest to bar pull ups
Extra Credit: Complete 9 rounds of the following...
25m Prowler push (as heavy as possible)
60 seconds rest
Durability: Stretch, myofascial release, ice bath.