Warm-up 3xs through: 20 Cross Jacks 5 Pike Push-ups (not on box) 10 Alternating Shoulder Taps 5 Hollow Rocks Strength 7 Sets: 7 Tempo Push Ups (3:2:1) (3 sec down, 2 sec hold at bottom, 1 sec hold at top) Max effort Banded Push-ups Rest 1 min between sets. Then: 7 min AMRAP: 7 Bicep Curls 7 Upright Rows 7 Shoulder Press *Goal 10-12 rounds. *Use empty barbell for all 3 movements, should be able to do all 21 reps without putting bar down. WOD 10 Min AMRAP: 20 Anchored Sit Ups 10 Burpee Pull ups (Rings or Bar)/ Burpee Ring Row
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