3-12-2020

Warm-up

500m  Row

5 KB Halos (each direction)

5 KB Windmills (each side)

5 Bottoms Up KB Press + 25′ Bottoms Up KB Walk

Mobility

PVC

Strength

16min EMOM

20 Reverse Snow Angels

30sec L-Sits

30sec Handstand Hold

30sec Hollow Hold

WOD

10min AMRAP

20 KB Deadlift (53/35)

10 Left Arm KB Swings

10 Right Arm KB Swings

10 Left Arm KB Front Rack Lunge

10 Right Arm KB Front Rack Lunge

Cool down

1min (es) Forearm Samsh