Wod
1) 3x :45on/:45off
Back extension hold Rx1 35/25 Rx2 15/10 Rx3 bodyweight
3x :45on/:45off
Weighted Plank - same
2)Bench Press
5x5 ascending
3) 9min Amrap
15/12cal Echo Bike
Rope climbs Rx1 4 Rx2 3 Rx3 2
10 Handstand push-ups Rx1 wallfacing Rx2 kipping Rx3 dual seated dumbbell press 35/20
