-Warm Up-

 

3 rounds

 

7 shoulder openers

5 KB press (each side)

7 bootstraps

5 weighted Kossack squats each side

10 Russian twist with lite DB

 

 

-Strength- 

 

Strict Press

 

10-8-6-4-2

 

*Building in weight

  • starting at 65% of max

 

-WOD- 

 

For Time: 

40-30-20-10

 

Lunges

KB swings 

Abmat sit-ups