Monday

Skill Development:

Fun-makers

(2 x dumbbells)

As a complex:

·      1 dumbbell push-up

·      1 right arm plank row

·      1 left arm plank row

·      1 dumbbell clean

·      1 dumbbell front squat

·      1 dumbbell push-press

·      1 single arm OH shoulder racked lunge step (each leg)

WOD

5 Rounds For Time:

25 Minute CAP

·    5 Fun-makers (RX 22.5/15 kg)

·    200 meter run

·    Rest 1 minute

Pick dumbbell weights that you can maintain across the wod.