Movement Prep:
Shoulder Series
Warm-up:
3 Rounds of Tabata
- Passive Hang
- Russian KB Swing
- Single or Double Unders
- Alternating Plank Reaches
Fun:
Team 1000m Strapless Relay Row w/100m legs
Skill:
Fast Cycle Push Press
Workout:
15-12-9-12-15
- Push-Press (95/65)
- KB Swing (32/24)
- Toes-to-bar