Warm-Up

3 Sets:

125 Meter Row
6 Dynamic Pigeons
20 Mountain Climbers

Strength/Skill

Complete 5 Sets:

DB Row x 6 Reps Each Arm
Strict Shoulder Press x 3 Reps

WOD

Complete 2, 4 Minute AMRAPs:

10 Push Press 95/65
5 Burpees
15 Sit-ups

Rest 2 Minutes In-between

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Sweat Class

Warm-Up

3 Sets:

Staionar Jog x :30
Soulder Taps x :30
Pineapple Pickers x :30
Inchworms x :30

WOD

8 Minute AMRAP:

8 Goblet Reverse Lunges
12 Bicycle Sit-ups
8 Pull-ups/Pull Downs/Ring Rows

Rest 2 Minutes

8 Minute AMRAP:

8 Goblet Squats
20′ Bear Crawl
8 DB Rows