Metcon:
10 Rounds
3 Bar Muscle Ups + 5 Bar Dips on last rep
40ft Bear Crawl
80ft Walking Lunge w/ 45/35lb Plate
40ft Crab Walk
Mobility:
2 min Barbell Quad Smash, per side
3 min Lacrosse Ball Shoulder Smash, per side
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Ian Wilson
Long run with my favorite gal
40 minutes of stretching
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Pauly VanderKelen
Bench Press up to 265#, then 5x5 @ 220#
10 rep drop set @ 165# / Strict Pull-Up: 14, 10, 7 / BOBBR into hips: 10 reps @ 135,145,155,165,175# / EMOM10: 10 20# Ball Slams for 100 total / 4x25 Chest Flys with 7# & 15# Crossover Symmetry bands in each hand / 4x25 Russian Twist with a 10# plate / 4x20 Lying Leg Circles / 4x25 V-Pulses / Sauna!
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