WARM UP & MOBILITY
10min Intervals Dynamic Warm Up
Follow the Coach
SWOD
(15min Time Cap)
A1) Bench Press 3×12
A2) KB Russian Twist 3×24
B1) Dumbell Shoulder Lateral Raise 3×12
B2) Dragon Fly Abs 3×20
WOD
Partner WOD:
24min EMOM: (45sec ON / 15sec OFF)
-Back Squat from the floor #115/75 & Max Calories Row @8w/6w
-Alt. Dumbell Snatches #35/20 & Toes 2 Bar
