190829 - “Friendly Fire”


Warm up:
Cardio
Shoulder Progressions
 

WOD: 4 rounds for max reps
Rx:
Minute 1 - Burpees
Minute 2 - KB Swings (53/35)
Minute 3 - Cal Bike
Minute 4 - Push ups
Minute 5 - Rest
Scaled:
Burpees
KB Swings (35/25)
Cal Row/Ski
Incline Push ups
Sport:
Burpees to plate
KB Swings (70/53)
Cal Bike
Ring Dips
Active Rest Minute (perform air squats throughout the minute)
 

Mobility:
Circle up

 

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