| a) WARM UP:
2 Rounds
- 10 scorpions
- 10 kneeling thoracic extension + rotation per side
- 10 banded pullaparts
- 5 inchworms with pushups
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| b) STRENGTH:
3 sets x 12 reps:
- Dumbbell Bench Press
- Duel Dumbbell Bentover row
- Dumbbell Flys
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c) Specific warm up
- 3 box jumps normal height
- 4 dumbbell snatches
- 3 dumbbell burpees
WOD:
20 Minute AMRAP
- 8 High box jumps
- 12 Dumbbell Snatches
- 16 Dumbbell Burpees
- 30m Farmers Carry (db or kb) – 2 full lengths of the gym
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