Warm-Up
Perform each movement for 10 reps:
Jumping Jacks, Push-ups, Flap Jacks, Spider mans, Air Squats, Frog Jumps, Sit-ups, Burpees
WOD prep
5,5,5,5,5
Super set
Close grip Bench press
Dumbbell Renegade rows (5 each arm)
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 8
8 box jumps
8 Burpees
8 Russian Kettle bell swings
Post WOD:
Mobility
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