
WARM-UP
5 Min EMOM
“WOD”
Shoulder Press
6×4@80%
Then
AMRAP in 12 Min
6 HSPU’s
8 Alt. Pistols
12 KB Snatch (53/35#)
Then
“WOD Chaser”
“Push-up Refresher”
Or
“BODY”
3 Rounds
150 Jump Rope
75 Squats
50 Skater Plyos
75 Lunges
50 KB Swings (53/35#)
Then
“WOD Chaser”
“Push-up Refresher”