WARMUP:
2:00 Burpees
Then…
3 Rounds
:30 Plank Hold
:30 Alternating Reaching Hands Plank Holds
:25 R / :25 L Cpt Morgan With Vertical Support
10 R/L Single Arm Dumbbell Press
10 R/L Goblet Front Hold Lateral Lunges
STRENGTH/SKILL:
5 Supersets
A. :30 Max Arnold Press (AHAP but also allowing for unbroken :30) :30 rest, then right into…
B. 1 min. Plank w/ Alternating Shoulder Taps (tap right shoulder with left hand…)
Rest exactly 90 seconds between sets.
WOD:
“Baby Bear”
3 sets of 7 rounds:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
* Athlete chooses the weight. Should be an uncomfortable weight, but also one that athlete can move through with little rest between sets.
