WARMUP
3 Rounds
:20 Ring Support Hold
:15 R / :15 L Cpt Morgan With Vertical Support
10y Leg Cradle Lunge With Lateral Flexion And Extension
2 Seesaw Walk To 6 Speed Skater Jumps – R/L + 6 Speed Skaters = 1 Rep
WOD A
3 Supersets
12 DB Incline Bench (AHAP – as heavy as possible)
6L/6R KB Weighted Step Ups (53s to 24″/35s to 20″)
Max Set Strict Pull Ups (used band if needed)
WOD B
12 min AMRAP
5 Push Press (155/105)
20 Cal Row
