WARMUP
2x
200m jog
10-30 Jump Rope
3 inchworms with push-up
5 Russian KB Swings
STRENGTH
1 Rep Max Bench Press or Build to a Heavy Single
WOD
15 min AMRAP
20 Russian KB Swings Rx 50/35 – Fit/Teen 35/25
400m Run
80 Double Unders
20 Bench Press @ 50% of your 1RM
400m Run
**NOT OPTIONAL POST WOD
Shoulder Maintenance – 15-20 of each, For Quality
Scap Pull-ups
Bent Over Lateral Raise
Prone Snow Angel
Scap Push-up
IYT
Banded PullAparts
CrossFit Reserve 