K8E in her happy place.
Warm-up:
1/2 Tabata
KB Swing, Goblet Squat, Roll-ups
Dynamic Stretch
Strength:
Back Squat
20/80-45#
WOD: ALFRESCO NOT
15 min. AMRAP
5 Clean & Jerk 135/95
6 10m Shuttle Sprints
Floater 1 – 50/40 Calorie Assualt Bike
Floater 2 – 50/40 Calorie Row
Floater(s) can be completed at any point during the 15 min. AMRAP and in any order.
Icing:
Deadhang 2 min.