Warm Up
1 minute each x 4
Tempo Goblet Squat
MB/Slam Ball Over Shoulder
Chest Primers 10 push outs 20 second forearm crush x 2
Banded Bicep Curls in tempo
Strength
Bent Over Row – supported- Internal Torque
4 x 12 (ES)
WOD
AMRAP 22
22 Cals
22 V Snaps
22 Double Unders (penguin)
*Cals will become recovery