Warm Up
1 min skipping practice
MB Push outs x 10
MB forearm crush x 30 seconds
MB crush and squat x 10
x 3
Then
Goodmornings x 10
Plank Walks x 5
Perfect Push Ups x 10
MB forearm crush x 30 seconds
MB crush and squat x 10
x 3
Then
Goodmornings x 10
Plank Walks x 5
Perfect Push Ups x 10
Strength
3 x 1 min
Weighted Planks
Build each minute
Then
Super Set
Side Delt Raise 6
Rear Delt Raise 10
1 minute Rest
x 4
WOD
5 Rounds for Time
9 (ES) Single Arm KBS
400 meter Run/Rower- Bike