Warm-Up
2-3 Minute Move
30 - 60 Seconds Foam Roll
Your Choice
then
12 Arm Circles Forward & Back
10 Band Angels
12 Pass Throughs
4 Deep Squat Complexes
20 Dumbbell Alternating Dumbbell Overhead Pres
12 Kettlebell Swings
then Warm-Up on Push Press
Strength/Skill
4 x 6 of:
Push Press
w/
3 x 12 of:
Alternating Cossack Squats weight
Metcon
"Run, Wait Walk"
1 mile run
100 Walking Lunges w/Dumbbell in Waitors Carry Position
*For Time
Accessory
3 sets of:
Burnout of T2B
6-10 of 6 Way Shoulders w/Dumbbells