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

  • One minute row (calories)

  • One minute push press (75lb men/55lb women)

  • 30 second rest

  • One minute ball slam (30lb men/20lb women)

  • One minute KB swing (16KG)

  • 30 second rest