WARM UP
Tabata row
then
3 rds of cindy
STRENGTH
Banded push up
3-3-3-3-3
WOD
15 min amrap
7-pull ups
9-HR push ups
11-med ball sit ups (20/14) (to the wall)
30 cal A/D
eXpress WOD
eXpress WARM UP
WOD
complete 3 cycles
7,5,3 reps of:
double KB Front squat (53- 35)
double KB push press
double KB lunge (suitcase grip)
rest 2 min between cycles