Warm up
2 Rounds
With a light KB
5 KB Push Press each
5 Single Arm Russian Swing each
5 KB Windmills each
5 Goblet Reverse Lunge each
5 Burpees
Mobility
Lax Ball, 30s on the following: – Pecs – Scapular – Triceps
Strength
1) Shoulder Press: 1RM.
Rest 2:00 – Take 8-10 sets
– Beg: 5 x 5, adding.
2) 1-Arm KB Rows: 3 x 15 ea. Rest 60s.
Metcon
AMRAP 12:
10 KBS (53, 35)
10 Wallballs (20, 14)
L3: (45, 25) L2: (35, 20) L1: (35, 25 Rus Swing)
Extra Credit
– 100 Banded Pushdowns with Heavy Band – Lax Ball in pec x 60s each.