WOD
Warm-up
2 Sets
15/12 Calorie Row
10 Cat Cow Stretch
10 Alt Push-up into Pike To Touch
20′ Spiderman w/ Twist
8e/arm Single Arm Ring Row
Strength
1+1/4 Shoulder Press: 4 Sets of 10, building as able
https://www.youtube.com/watch?v=QNBbpamHeSg
Conditioning
AMRAP in 10 Minutes:
12 Wallball (20/14) | 12 Unbroken Wallball*
6 Burpee Pull-ups | 6 Burpee C2B
12/10 Calorie Row
*Rx+ – start the reps over on the WB, if you drop before 12 reps