Warm Up
PVC
Foam Roll
21-15-9
Air Squat – push up – double under
Strength
Standing Press – 10-8-8-6-6-4 – add weight for each set
Body Rows – 3×10
WOD:
21-15-9
SA DB Snatches – each arm – 55/35
Cal bike
Finisher:
Flutter Kick Tabata
PVC
Foam Roll
21-15-9
Air Squat – push up – double under
Standing Press – 10-8-8-6-6-4 – add weight for each set
Body Rows – 3×10
21-15-9
SA DB Snatches – each arm – 55/35
Cal bike
Flutter Kick Tabata
Bar GYM 