Warm Up: – AMRAC 8
14 DU / 42 SU
12 situps
10 jumping squats
8 shoulder press
6 push press
4 push jerk
Skills: – 3 rounds in 20 min (rest as needed)
20 banded bridges @ 11X1
30-45 sec supine GHD straight body hold
8 rev. front racked lunges @ 115/85
WOD: – For Time:
42-30-18
KB swings @ 70/44
DU / SU x 3
