Warm up
Banded upper body release
2-3 rds
5 ps S A push up, from knee regular or banded
8 per banded pull and push.. start from lunge position
10 hollow rock pull overs with weight plate
Strength 5 5 5 5 5
Single arm bench press TEMPO 1/0/3 other arm is in an extended position….. Next week we test 1 rm bench !!
alternate with “NEW” Kettlebell swing
6 ps outside leg Kettle bell swing.. lighter weight than usual
SKILL 10 minutes ME
rope climbs/ ME hangs or pull from ground
wod #1
10 minute AMRAP:
RX
14 alt. DB snatches (heavy)
14 Box jumps 24/20
200 m run
Scaled
12 alt. DB snatch
12 Box jumps/step ups
200 m run/walk
Finisher is the warm up 2-3 x