WARM UP

Row 500m
Zig Zag Shuffle
Zig Zag Sprint
15 Air Squats
15 Scapula Push Ups
15 Push Ups
*15 min cap
-rest 10 mins-

WOD

10!
Floor Press
Front Squat
Push Jerk
@115/80#
*15 min cap
*partners
-rest 5 mins-


AMRAP 15
50 Wall Balls
50 Double Unders


1:00 Couch Stretch
1:00 Hamstring Stretch
1:00 Shoulder Stetch

 

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