Warm Up
6 min AMRAP
- 12 KB swings
- 12 SA DB strict press (6 each arm)
- 6 bird dogs
- 6 tempo push-ups
- 2 x 15 second glute bridge
Strength
- 4 x 8 push press - 4 x 12 bent over supinated flys
Conditioning
13 min AMRAP
- 10 STO @ 135/95
- 15 push-ups - 20 KB swings @ 53/35 - 25 Russian twists @ 20/14
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