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Warm Up: Mobility - Agility Drills - then
12-9-6 @slow pace
Row Calories
Toe 2 Bar or Hang Knee Raises
Push Press w/ empty bar
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Strength: Strict Press - 3/70, 3/80, 3+/90
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WOD: 2 Rounds For time
50 Calorie Row
15 Push Ups L1 10 Kipping HSPUs L2, 10 Strict HSPUs L3
25 Double Unders L1, 50 Double Unders L2, 100 Double Unders L3
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Accessory: “Shoulder Blaster”
3 Rounds - Unbroken for Rx - Men 10lb Women 5lbs - metal plates
15 Front Lateral Raises
15 Side Lateral Raises
15 Rear Lateral Raises