Reistance band warm up

:20/:10 x 3

  • Bicep Curl
  • Squats (under feet/around neck)
  • R arm row (wide feet)
  • L arm row (wide feet)

8 min AMRAP

Right Arm

  • Russian Swing
  • 2 hand clean
  • R arm press
  • R arm OH Fwd Lunge
  • 2,4,6,8,10

8 min AMRAP

Left Arm

  • Russian Swing
  • 2 hand clean
  • L arm press
  • L arm OH Fwd Lunge
  • 2,4,6,8,10

Some cardio

:30/:10 x 3

  • Ball slam *sub clean press from hang)
  • Toe taps on ball
  • Side to side slams
  • Mason twist (w ball)
Categories: WOD