4 sets of:
A1. Dumbbell Shoulder Press x 8-10 reps
Rest 45 seconds
A2. Russian Step-Ups with Dumbbells x 8-10 reps each leg
Rest 45 seconds
A3. Side Plank x 30-45 seconds each side
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
8 Push-Ups
8 Toes to Bar or KTE or Hanging Leg Raises
200 Meter Run
CrossFit:
A.
Four sets of:
Shoulder Press x 3-5 reps @ 21X1
Rest 2-3 minutes – working on lower body mobility during rest periods
+
Complete as many rounds and reps as possible in 12 minutes of:
6 DB push press- moderate
9 Ring Dips
12 Toes to Bar
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