Warm-up
3 Rounds:
12 Low bear shoulder taps + 4 steps forward, 4 steps backward
6 Up/Down dog to thoracic bridge
30s Arm swings
Strength
30s Hollow body with 1-arm hold
15 Skull crushers
30s Hollow body with 1-arm hold
5-10 One and a half Weighted push-ups
WOD
AMRAP in 14 minutes:
3 Wall climbs
20 Double-unders
7 Diamond push-ups
20 Double-unders
12 Deck squats
20 Double-unders
9 Min Amrap BBW50’ Walking lunge 25’ Seal slider 20 sit ups 25’ bear crawl Every 4:00 x 3 MWG = 12 min5 BB back squats 6 shuttle runs 12
Working for 20 minutes, 10 reps each with a partner:Medball chest passBand pull-a-partMedball scoop pass (10/side)Band external rotation pullMedball overhead slamBand overhead reach 8 rounds
1 warm up 3 heavy sets 8 strict press16 alt cossack lunges10 banded pull through 1 warm up 3 heavy sets8 Push press 8 bent over row 10/10
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