Warm Up
Fish Game
10 Scap Push Ups
10 Prone Swimmers
—————–
2 Rounds of
5 of each
I’s, Y’s, T’s, Cobras, W’s
Strength
EMOM15
1.Single Arm Floor Press*
10 Reps- 5 each Side
2. Single Arm Bent Over Row
10 Reps each side
3. Rest
*Can use a medball for upper back support
WOD
150/120 Calorie Row for Time
E3MOM
6 Alternating Dumbbell Snatches 50|35
10 Push-ups
15 Air Squats
Level 2 -40|25
Level 1 – 30|15
ADV – 70|50
Extra Work
30-20-10-20-30
Wall Balls
V-Ups
ADV – 30|20