Whiteboard Briefs/Movement Demos: In Gym: https://youtu.be/wFR5vEXpHP8  At Home: https://youtu.be/fO6kjuPa6eo  NOTE: You will do each 4 Min Ladder twice!! WOD 1: 4 Min Ascending Ladder2 Strict Press2 Cal Row4 Strict Press4 Cal RowIncrease by 2 reps ea round– 3 min Rest Then RepeatWOD 2: 4 Min Ascending Ladder2 Sit Up2 Box Jump4 Sit Up4 Box JumpIncrease...Read More

In Gym https://youtu.be/qWJr03sF1-A  At Home: https://youtu.be/iLIFGzTvCR0  Strength: Every 2:30 x 5 sets (12:30) 5 Tempo Bench Press (21X1) immediately into 10-15 Close Grip Pushups *Scale pushups to a box or band assisted to get at least 10 reps each set* Build: 3 sets: (10 mins) 10 DB Skull Crushers 8-10 Ring Bicep Curls rest :90...Read More