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12/08/2018

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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