Warm-up
3 Rounds:
1 minute cardio
20 Band overhead press
1 minute cardio
20 Band high pulls
1 minute cardio
20/side Band front press
Strength
4 Rounds:
6-8 DB Strict press
12-16 Alt. DB curls
6-8 DB Pull-over
12-16 Band face-pull
WOD
AMRAP in 6 minutes:
4/side 1-arm DB Hang clean and jerk
4 Weighted hand release push-ups
– Rest 3 min –
AMRAP in 6 minutes:
4/side DB Hang snatch
4 Handstand push-ups
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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