WARMUP:
2:00 Monostructural Movement
Tabata x 2 Rounds (total of 8 minutes)
Air Squat
Single Leg KB Deadlift (Right)
Single Leg KN Deadlift (Left)
Burpees
Alternating Reverse Lunges
Plank Hold w/ Alternating Shoulder Tap
Alternating Lateral Lunges
Hollow Hold
STRENGTH/SKILL:
Tempo Single Arm Banded Overhead Press w/ Dumbbell (013)*
* Press up, hold at top for 1, lower for 3.
WOD:
For Time: Teams of 2
100 Calorie Row
75 Box Jump Overs (24″/20″)
50 Power Snatches (PS: 115/75) (FA: 75/55)
15 Rope Climbs
50 Power Cleans (PS: 135/95) (FA: 95/65)
75 Box Jump Overs (24″/20″)
100 Calorie Row
