Warm-Up

3 Sets:

6 Dyanmic Scorpions
7 Pineapple Pickers
8 Knee Hug to Lunge

Strength/Skill

Push Press

5-5-5-5-5 @ 60%

WOD

10 Minute AMRAP:

12 Single Arm DB Push Press, Right Arm 35/20
12 Burpees
12 Single Arm DB Push Press, Right Arm
24 Air Squats

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Sweat Class

Warm-up

3 Sets:

:30 jog
:30 skipping high knees
10 pineapple pickers
3 inchworms

WOD

18 Minute AMRAP
Every 3 min. :20 mountain climbers

7 wall balls
7 KBS
7 box jumps/step-ups
100 meter run/10 cal row