Warm-up
30 No-jump burpees
+
2 Rounds:
10 Plate raises
10 Shoulder shrugs
10 Side plank rotations
Strength
3 Rounds:
6-8 Bench press
6-8/side Neutral grip curl to press
20 Band face pulls
10-12 DB Flies
10-12 Bench dips
20 Band high pulls
WOD
AMRAP in 16 minutes:
25 Strict hand release burpee box jump overs*
150 Double-unders
75/60 Cals or 4 minutes running*
*For “Strict hand release burpee box jump over”, we are looking for a strict push-up during the burpee, no worming allowed
*For the 4 minutes running, you will map a distance before the start of class that is 2 minutes away from your house.
