WOD
Warm-up
30/25 Calorie Row
2 Sets
10e/side Side Plank Powell Raise
8e/side Half Kneeling KB Windmills
10 Alt Goblet Cossack Squats (2sec pause at bottom)
(1) https://www.youtube.com/watch?v=eQflPl9LjWk
(2) https://www.youtube.com/watch?v=wjYNzITBDqg
(3) https://www.youtube.com/watch?v=wrYqfSLWqdE
Strength
Push Press: 4 Sets of 5, building up in weight as able
2 Tempo PP (30X1) + 3 Normal PP
(3sec descent, bounce right into next PP, pause 1sec at top)
Conditioning
AMRAP 12 Minutes:
10 Pull-ups | C2B
6 DB Snatch (50/35) – Left Arm
6 Alt OH Single Arm DB Reverse Lunge – Left
6 DB Snatch (50/35) – Right Arm
6 Alt OH Single Arm DB Reverse Lunge – Right
20/16 Calorie Row
Rest 1 Minute