-Warm Up-

 

2 rounds

 

50 jumping jacks

20 lunges

10 burpees

5 strict pull-ups / ring rows

 

 

-Strength-

 

4 sets

 

20 Bicep Curls

 

(10 each arm)

 

50 banded tricep extensions

 

15 delt raises (light weight)

 

-WOD-

 

AmRaP 5

 

9 Kb swings 70/53

1 rope climbs

53 double unders

 

Rest 5

 

Repeat