Warm-up

 

Alternating Tabata (8 rounds total):

High knee skips

Ball Slams 20/15lb

 

Mobility

 

Pre-squat hip mobility

Shoulder Stretch w/band

 

WOD A)

 

10 mins to find a 1RM weighted chest to bar pull up

 

WOD B)

 

AMRAP 12 minutes:

3 Push Press
7 Front Squats
1 Rope Climb 15″

*Use 75% of 1 RM Push Press from for both Push Press & Front Squat

**No racks

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