Warm-up:
3 x 1 min Calorie Row ” row then do lunge complex, then row and do wall squats… keep moving don’t wait on a rower”
10 Wall Squat
Lunge Complex
Leg Swing
10 Banded Pull Apart
10 Shoulder Circles
Scorpion
Strength:
5×5 Push Press @40%
WOD:
3 Rounds for Reps
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One minute row (calories)
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One minute push press (75lb men/55lb women)
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30 second rest
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One minute ball slam (30lb men/20lb women)
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One minute KB swing (16KG)
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30 second rest