WARM UP
3 X's
30 sec wall ball
30 sec DU's
30 sec pull ups
30 sec rest
STRENGTH
Push Press
1-1-1-1-1
WOD
15 min Ladder
DB push press (50-35)
pull up
3,6,9,12,15..etc
eXpress WOD
eXpress WARM UP
WOD
20 min Amrap
50-cal row
15-DKB Burpees(53-35)
50-Russian swing(70-53)
15-DKB Burpees