Warm up: 2 rounds
:20 single leg jump rope(L)+400m run(round 1) 400m row(round 2) +:20 single jump rope(R) + 50’ lunge step w/twist + : 30 banded shoulder hang + 10 a/side plank shoulder taps
10 Min ascending ladder
2 kip HSPU + 2 cal row+ 4 kip HSPU + 4 cal row
*add 2 reps each rounds
Scaled: DB Z Press
Wod: 4 RFT
300’ KB Farmers Carry (Heavy) + 50’ KB Goblet Walking lunge (70/53)
ex credit: 3 rounds
12 a/side single arm db bench press + 10 a/side DB row
At Home Wod: 1-10 + 10-1
1-10 burpees + 10-1 pull ups