Warm-up

2:00 bike, row, ski

2 Sets:

10 Sit-ups
10 Ring rows
10 Air squats

WOD

14 Minute AMRAP:

500 Meter row or ski
10 OH plate sit-ups 25/15
10 Burpees to plate

Accessory

3 sets:

10 Double DB shoulder press
10 Alternating cross body hammer curl/side @21X1

Followed by…

3 sets:

:15-:30 HS hold/plank
:15-:30 Superman hold