WARM UP
- 10 Shuttle Run
- 10 Air Squat
- 20m Duck walk
- 20m toes touches
- 20 lm bear crawl
- 5 Inchworm to push ups
STRENGTH
A. 5 x 4 Bench press
B. 4 x 10 Strict press
C. 15 - 12 - 9 :
- Chin Ups
- Weighted Dips
- Plate Russian Twist
WOD
For time:
3 Rounds:
- 21 CAL
- 15 Dual DB hang power Clean
- 9 Push ups
* 2’ Rest
3 Rounds:
- 21 DB Sit ups
- 15 Dual DB Deadlift
- 9 Dual DB Shoulder to overhead
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