Warm up

2 minutes swimmers


Alternating for 8 total rounds tabata style

Shoulder taps (rd 1/3/5/7)

Strict press just hands (rd 2/4/6/8)

5 minutes


Pec stretch

2 minutes each side


Amrap 14

10 push-ups

25 air squats

15 burpees

25 medball cleans

10 dips

25 wallballs

Post WOD pumpin

4-6 sets

8-12 oh db tricep extensions

20-25 banded tricep push downs

8-12 db curl and press

20-25 banded curls

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