Part 1: 8 Min Shoulder Centric Warm-up
:45 sprint A.D.
10 Single Arm Swings
5 Strict Press L & R
5 Goat Bag Swings
5 Single Leg Deads
Part 2:
Dudes 8 Minutes to build to a Challenging 3 Rep Max (not looking for prs)
Ladies 3 Sets Max Pull-ups 2 RB
Part 3: Bench Press Boogie
4 Rounds For Time With A Partner
Ant and Tim
10 C2B Pull-ups
20 Bench Press @ 125 Partner a Spots
30 Swings 53
40 Goblet Squats (with same KB)
Danielle and Sheri
100 Cumulative Single Unders (simultaneous)
20 Push-Ups (any scale)
30 Swings (25-30)
40 Air Squats
Rest 1:00 Minute If Necessary
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