Warm up
5 Rds
10 dead bug
10 deck squats
35′ bear crawl
35′ crab walk
Strength
Curl to press
8×3
Drop step lunges
8×3
Renegade rows
8×3
WOD
Amrap 8
8 curl and press
8 burpee plate hops
Warm up
5 Rds
10 dead bug
10 deck squats
35′ bear crawl
35′ crab walk
Strength
Curl to press
8×3
Drop step lunges
8×3
Renegade rows
8×3
WOD
Amrap 8
8 curl and press
8 burpee plate hops