Warm up: Spider-Man walks with lunge back
Movement prep: 20 seconds x2 rnds-single arm kb press 5/5, 10 pass throughs, 10 pull aparts
Strength Every 90 seconds x15mins
1rep x Strict press 8kipping swings-(hollow to arch)
WOD “Fight Gone bad”
3 rounds,
1min each station, 1min rest
wall balls
push press
box jumps
kb swings
cal row/burpees.
