Warm-up
2 Rounds:
100 Single skips
30 Band pull-a-parts
20 Scap push-ups
10/side Side press
Strength
3 Rounds:
10/side 1-arm band row
10 Bent over rows @10X2
90s Active rest
+
3 Rounds:
10 Alt. 1-arm 3-point shoulder swing
10 Strict pull-ups or Table rows @11X2
1 minute Double-unders practice
WOD
AMRAP in 10 minutes:
25 Alt. Renegade rows
40 Double-unders
50 1-arm Russian KB/DB Swings
40 Double-unders
3 rounds :40 on :20 off Wide stance DBL KB Sumo DL Alt V up 4 point slider lunge R4 point slider lunge LPlank DB pull through Hip hiker
20 minutes, for quality:10 reps per side, half kneeling band pull against wall10 reps per side, half kneeling lift5 reps per side, 90/90 lift10 reps
20 minutes, for quality:30 seconds hanstand hold10 candle sticks5/5 ring pistols5 skin the cats 3 rounds for time:20 calories16 kettlebell swings12 goblet squats
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