Mobilize, then:
A.
Two sets of:
Wall Facing Squats x 10-15 reps
Plank Forward Taps x 10 reps (right)
Plank Lateral Taps x 10 reps (right)
Plank Forward Taps x 10 reps (left)
Plank Forward Taps x 10 reps (right)
B.
Every minute, on the minute for 9 minutes:
Interval 1 – Target Reach Swing x 1.1.1.1
Interval 2 – Air Chair Swing Drill x 5 reps
Interval 3 – Banded Bar Muscle-Up Stomps x 6-8 reps
C.
Four sets of:
Bench Press x 5 reps @ 3111
Rest as needed
Please adhere to the tempo and build to what feels heavy for today. Check out this article for tips on setting up for your bench press
D.
For time:
80 Wall Ball Shots (20/14 lbs)
60/40 Calorie Row
40 Toes to Bar
20 Burpee Pull-Ups
10 Strict Handstand Push-Ups