WOD:

#sidekick

5 Rounds (each)
50 Double Unders (or 100 single unders) *Sub 50 Lateral Hops over Barbell (Over/Back =)
15 Russian Kettlebell Swings (70/50lbs)
Bear Crawl 100ft (Rx+50ft Handstand walk)
6 Burpees Box Get Overs 30/24 Rx+(48/42)
-1:1 Work:Rest (Partner 1 does a round, then partner 2)- **SPRINT THESE ROUNDS!!!

CASHOUT:

#bodybuilding

Standing Double DB Strict Press + Push Press
2-4 sets: 10 Double DB Strict Press + 5-10 Double DB Push Press
*Focus: DB’s start at the shoulders and are pressed overhead. Focus on a neutral grip (palms facing each other). Weight should allow for 10 reps on strict press but not much more. Without putting the dumbbells down, complete an additional 5-10 DB push press.

Standing Single Arm Banded Front Raise
2-4 sets: 12-15 reps(each side); light to moderate weight band
*Focus: Attach a light weight band to the rig around knee level. Face away from the band and brace core to stay balanced throughout movement. Grasp band and lift to shoulder height with a straight arm and return down. Show control throughout movement. Use DB if a band is not available.

Single Arm Bent Over Lateral Raise
2-4 sets: 12-15 reps(each side); light to moderate weight band
*Focus: Same band setup as previous movement. Bend at a 45-90 degree angle with the torso and stand parallel to the rig. The working arm (farthest from the rig) will raise the arm to the side to shoulder height. Show control throughout and keep core engaged.