Warm Up
To Min 6:
5/5 Lunges
5 Push Up
5 Pull Up
5 HS Kick Up (free – no wall, get weight transfer to hands)
Strength
20min amrap:
barbell bicep curls x 20
+
supine ring rows x max reps
+
seated sh press x 20(10/10)
+
bench dips x max reps(ring dips as scale up)
WOD
5 rounds:
400m run
20 burpees
