WARM-UP

 
WOD: 

*Let them partner up 2 or 3pax
 

*1. Seated KB Strict Press 3sets x 8reps across (50-60% max load) 8min time cap, 2min rest between sets. The first 2 min is warm up                                                        

2. Weighted Tempo Push Ups 3sets x 3reps as heavy as possible (start from dead position, count 3sec on the drive and 3sec on the descent) 8min time cap, 2min rest between sets. The first 2min is warm up                                

3. For Time: (8min time cap)                          
10reps x 15m Shuttle Run (doesn't have to touch the cones)                                  
15 WB Shots 20/14                                      
15 Burpees                                          
50ft MB Walking Lunges 20/14               

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