Warm-up

:90 on/:30 Rest & Rotate

1. Row
2. Strict Dumbbell Press
3. Burpees
4. Wall Plank

 

WOD (27 mins)

4 Rounds for Max Reps/cals

1 Minute Work:20s Rest and Rotate

1 .Row

2. Handstand Push-up

3. Burpees

4. SA DB Snatches (50,35)

1 Minute Rest

 

Level 2- (40,25), 2x regular push-ups, x2 Handstand Push-ups

Level 1- (30,15), Regular Push-ups

ADV- Strict

 

Extra Work

30-20-10

T2B

GHD

Heavy Rope Dubs X 3