Warm-up 2:00 bike, row, ski 2 Sets: 10 Sit-ups10 Ring rows10 Air squats WOD 14 Minute AMRAP: 500 Meter row or ski10 OH plate sit-ups 25/1510 Burpees to plate Accessory 3 sets: 10 Double DB shoulder press10 Alternating cross body hammer curl/side @21X1 Followed by… 3 sets: :15-:30 HS hold/plank:15-:30 Superman holdRead More