Warm-up –5 Min Ascending: Shuttle Run + Burpee
Skill –Alternating Every 2 Min for 18 Min- 1) 14 KB Reverse Lunges, 2) 8-10 Weighted Strict Ring Dips 3) 10 Banded Rows, 10 Banded Fly’s, 10 Band Pulls/ Arm
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WOD –12 Min Amrap- 3 Calorie Row, 3 Burpee Box Jumps, (24/20) 6 Calorie Row, 6 Burpee Box Jumps, 9/9, 12/12, 15/15…