Tuesday, June 23rd

Warm-up
4 min AMRAP:
20 Mountain Climbers
6 KB Swings
6 Down dog with opposite toe reach
6 Hollow Rocks
Strength
Every 3 Mins for 15 Mins:
12 Wide DB Floor Press (AHAP)
15 Tempo Push Ups (Tempo=21×1)
(2 seconds down, 1 second hover, 1 second hold at top before next one)
then 4 min Alternating Tabata:
Plate Hammer Curls
90 Degree Plate Hold
WOD
14 min AMRAP:
15 Push Press (95/65)
20 Ab Mat Sit-ups
30 DU’s/60 Singles
*Goal for rounds: 5-7