10 Calorie Assault Bike
10 KB Swings
10 Goblet Squats
---
Lift: Press - 4 x 8 Reps - E3M
---
WOD: 4 Min AMRAP w/ 2 Min Rest / x 3 Sets
50’ Single Overhead DB Lunge - 25/10 L1, 35/25 L2, 50/35 L3
15 Push Ups
15 Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3
*Pick up where you left off
---
Superset: 1a. Single Arm DB Snatch - 4 x 8 reps (each arm)
no rest
1b. Single Arm Heavy DB Curls - 4 x 8 reps (each arm)
120 sec rest
---
Extra Credit: 6 x 20 Yards Barbell Carries - fast, moderate weight, rest as needed between efforts