Wednesday

Warm Up
4 minutes of row, bike or jump rope
Samson Stretch
Scorpions
Squatted Prayers

Mini Workout…

5 rounds of:

12 KB Swings (light)
10 Push Ups
8 Calorie Row

Skill Work
Shoulder to Overhead

First…
1 minute max calories of Air Dyne

100% effort.

WOD
AMRAP 15 minutes of:

2 Rope Climb (modification: 8 parallel ring rows)
8 Lateral Burpees
10 Shoulder to Overhead (115/80)
12 Wall Balls (20/14)

*Post your total calories on the Air Dyne and your rounds plus reps

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