Strength/Skill
Three sets of:
Back Squat x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds
WOD
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Kettlebell Swings (24/16 kg)
Rest 60 seconds
2 Minutes of Goblet Squats (24/16 kg)
Rest 60 seconds
1 Minute of Dumbbell Push Press
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