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