Warm-Up
Perform each movement for 10 reps:
Jumping Jacks, Push-ups, Flap Jacks, Groiners, Air Squats, Frog Jumps, Sit-ups, Burpees
WOD prep
Super set
Close grip Bench press
Ring rows
Rest 90 seconds between sets.
Points Of Performance for bench press:
Grip the bench so that your index fingers are on the smooth part of the bar
Lower the bar to the bottom of your chest, slowly
Explosive movement upward to full extension
WOD
AMRAP 10
2 wall climbs
4 Burpees
8 Russian Kettle bell swings
Post WOD:
Mobility
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