WARM UP:
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:
Super Set
A. Strict Press
6, 4, 4, 2, 2,
* Increase load each set to find a heavy 2.
B. 50 Feet KB Waiter Walk R/L (a total of 50 ft. each set)
C. After all sets are complete, accumulate 2:00 of overhead hold w/ heaviest strict press weight.
WOD:
“18.1”
AMRAP 20:
8 toes-to-bars
10 dumbbell hang clean and jerks (50/35)
14 / 12 cal. row
