Strength

Every 90seconds for 8 Rounds (12mins)
Round 1: 10/5lbs each hand
10 Front Raise 
10 Lateral Raise
10 Rear Delt Flys
Round 2: 15/10lbs for russian twist
10 Reverse Crunches
20 Russian Twists

Goal is to perform each round unbroken, choose weights accoringly. 

WOD

18-15-12-9-6-3
KB Swings 55/35
Burpees

Comp HW

4 Rounds for time
2 Rope Climbs
8 Alternating Pistols

Not for time
3x10 Bulgarian Split Squats each leg

Comment

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