GROUP PREP
5 minutes of cardio
2 Rounds ((on the second round, add a light KB to the lunges)):
5 inchworms + push-up
5 burpees
15 banded pull-aparts
10 air squats
10 walking lunges
STRENGTH
Strict Press
#1: 3 reps
#2: 10 reps
**Make sure to do some warm-up sets. Each set should be a grind, but shooting for no failed sets!
KB Bent Row
3 sets of 8 each arm
WOD
30-20-10 reps for time of:
Cal Row
Burpees
Kettlebell walking lunges 53/35 (held however you want- goblet or front rack)
MOBILITY
Foam roll quads
Lax ball to shoulders
Shoulder opener stretch against wall
OPTIONAL POST WOD
Bike conditioning: 10 minutes on the bike for max calories