WARMUP:
2:00 Run/Row/Burpee/Jump Rope
:45 Goblet Squat Hold
8 Goblet Squats to Overhead Press
8 Banded Good Mornings
:45 Goblet Squat Hold
8 Banded Pull Aparts
8 KBS w/ Goblet
:45 Goblet Squat Hold
8 KB Strict Press (4R/4L)
8 Alt. KB Lunges
2:00 Run/Row/Burpee/Jump Rope
STRENGTH/SKILL:
1 RM Bech Press
WOD:
“Body Weight Test”
2:00 Max Reps
Rest as needed between exercises.
Air Squats
Push-Ups
Sit-Ups
Double Unders