-Warm Up-

3 rounds

 

12 walking lunges

6 pause goblet squats

12 shoulder taps

6 KB press

40 doubles or 1 minute practice or 1 min practice triple unders

 

 

-Strength- 

Incline bench press

 

10-8-6-4-4

 

Banded flies

 

4 sets 8-12

 

-WoD- 

 

10 minute cap

 

2 rounds for time

 

25 burpees

25 KBS