-Warm Up-

 

2 rounds

 

10/8 cals ski erg or rower

5 single arm torso rows

20 plate hops

5 Xipeng swings each side

5 push ups

 

 

-Strength-

 

3 sets

 

 

10 DB front raise

10 DB side raise

10 DB reverse flies

 

Rest 2-3 minutes between sets

 

-WOD-

 

AmRaP 12

 

30 double unders 

15 ring dips