Hot Start aka warm up
3x
:10 bike/row/VC hard
5 athletic burpees to vertical jump
10 plate pick ups
20 Russian twists (feet on floor)
Rest ≈ :60
Strength Accessories
2x
15 seated (floor) db Press
15 strict chin ups **
15 db pull overs
**most likely these will be banded, choose a band that allows completion with control
WOD Accessories
3x
400m/300m row or 200/150 VC
25 banded tricep extensions
15 weighted knee tucks
Then
3x
400m/300m run
15 seated db lateral raises
20 step ups