Warm Up:
Super D Shoulders
90* Bottoms Up KB Walk
(50’ each side)
5 Push Ups + Shoulder Taps
10 Banded Bent Over Row
4min
Strength:
E3M x4- Both in the 3M
7 Bench Press
15/15 1-arm DB Row
“WOD Assassins”
3 MUs (4 Strict pull ups)
6 HSPUs (Seated DB Strict Press, on box/bench)
200m run
12min AMRAP
Extras:
6 KB Halors
15 Cable Face pulls
x4