STRENGTH:

#push press (10 Minutes)

4 Sets of 6

*Good place to start is about 90% of your 10RM from previous week

**If don’t know 10RM, use approx 70% of 1RM

BeachFit will do:

4 Sets

10 DB Push Press

:30 Plank 

1 min Rest

WOD:

#geico

AMRAP 15:

60 Double Unders (Scale to 120 Single Unders)

30/21 Calorie Erg Bike, Assault Bike or Row 

10 Thrusters (155/105)  *BeachFit will do Single DB Thruster

CASHOUT:

#body armor

1-4 Sets

4 Giant Sets:

16 Weighted Sit-ups (Use Ab Mat and anchor feet, keep weight across chest)

12 Romanian Deadlifts (Can use barbell or 2 KBs)

8 Pausing Barbell Rows (Pause for 2 seconds with chest at bar)