WOD
Warm-Up
2 Sets
8 Alt Shinbox Thoracic Rotation (4 per side)
5 Inchworms
10e/arm Side Plank DB Powell Raise (5-12#)
10 Windmill (e/side)
(3) https://www.youtube.com/watch?v=eQflPl9LjWk
Strength
Push Press: 4 Sets of 4 reps (building) – every 90 seconds
Tempo: 30X1
(down 3sec, right into next rep, up fast, pause 1sec at top)
Conditioning
3 Rounds for Time:
20/15 Calorie Row
20′ Double KB OH Carry (53/35)
3 Wall Walk
20′ Double KB OH Carry