WARM UP & MOBILITY
5-8min Follow the Coach
SWOD
(Time Cap 25min)
A1) Push Press 3×12 (AHAP)
A2) Dual KB Front Rack Carry 3x50m (AHAP)
B1) Push Jerk 3×8 (AHAP)
B2) Dual KB OH Carry 3x50m (AHAP)
C1) Dumbell Bent-over Reverse Flies 3×12 (AHAP)
C2) Band Triceps Extension 3×15
WOD
12min AMRAP:
15 Wall Balls #20/14
12 Cals Row @8w/6w
9 Toes to bar