Warm up
2 sets
6 up downs aka “executive burpees”
12 3 way shoulders (pass through, pull apart, flies )
18 SL v ups
WOD 1
Run 300m
30 Strict Dips or Bench Dips
30 Recline rows
30 KB Floor Press 53/35lbs
Run 300m
30 KB Push-Ups
30 KB Tall Plank Knee to Elbows
30 KB Gorilla Rows 53/35lbs
Run 300m
Time Cap 15mins
Score total reps completed at 15:00 mark
Strength
5x
10 bench press
6/6 single arm bent over row
*build over course of 5 sets to something heavy for 10 and 6 respectively