Warm up: 2 Rounds
400m run + 10 banded walks + 10 OH walk long lunge w/ PVC pass throughs + KB complex -one side at a time – ( 1 snatch + 2 push press + 3 push jerk + 25ft oh walk)
For quality: 3 rounds
8/aside DB shoulder press + 12/ a side DB Alternating curl + 12 strict dips on dip bars
Wod: For time – Target Time 20-25 Mins
18-15-12-15 for all movements
T2B or hanging Leg raises + Pushups + KB Goblet Squat
Format: 18 T2B – 18 Pushups – 18 Kb Goblet squat – 15 T2B – 15 Push-up – 15 KB Goblet squat…etc