Warm-up, (15min): 21-15-9 Air Squat on Wall, Mt. Climber R+L=1, V-sits. Dynamic Stretch
Strength, (15 min.): GHD Situps/Weighted Plank Hold
(15+30 Sec)4
WOD: ROW SLAM STEP
12 Min AMRAP w/ partner:
Partner 1: Row for Max Calorie
Partner 2: 5 Slamball 40/30, 5 Step-ups holding slamball overhead 16″/16″.
Clock will sound every 2 min. for partners to switch positions.
Score is total calories+slamball+step-ups combined.
Icing: Standing Straddle 2 min., Supine Twist 1 min ES