WOD:

#gunna make you sweat

50-40-30-20-10 KB Swings (70/50lbs)

10-20-30-40-50 Flutter Kicks (R/L=1)

10-10-10-10-10 Single Arm Devil Press (50/35lbs) 5 Right / 5 Left

200m Run After Each Round *Alt 250m Row

CASHOUT:

#optional bodybuilding fun -choose all or some or none

Barbell Strict Press
3-5 sets: 8-12 Reps (increasing weight across sets)
*Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over extension of the low back. Use a slightly staggered stance if needed. Rest 90 sec b/w sets

Seated Dumbbell Arnold Press
3-4 sets: 10-12 reps (two dumbbells) (increasing weight across sets)
*Focus: Dumbbells start at the shoulders with hands facing the body. As dumbbells are pressed, rotate hands through press so that hands are facing away from body at lockout

Standing Lateral Raise
3-4 sets: 12-15 reps; (moderate loading: keep same weight or increase across sets)
*Focus: Start with Dumbbells slightly in front of the body. Lift to the side keeping the elbows above the level of the hands.