Strength:
Single Arm KB or DB shoulder press from the lunge position
4 sets of 4 reps each arm
WOD:
(2 ROUNDS)
6 min AMRAP:
Row 150m
10 jumping lunges
Row150m
10 HSPU
-rest 2 mins-
6 min AMRAP:
8 cal bike
8 double KB squats (35/26)
8 cal bike
8 double KB swings (35/26)
-rest 2 mins-(repeat)