Warm up

30 on/30 off x 10

Bike, ski, row

movement demo’s

WOD

7 minute AMRAP

  • 8 T2B
  • 8 H/R Press ups
  • 8 single arm DB Push Press @ 15kg/22.5kg (4 each arm)

rest 3 minutes

7 minute AMRAP

  • 7 R arm KB OH alternate lunges 16/24
  • 7 L arm KB OH alternate lunges 16/24
  • 14 Over the box Jumps @ 20″/24″

*scale the weight as needed*

 

 

 

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