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Meg & Sara doing med ball passes!

Warmup:

3 Rounds

10 super-slow squats => 10m barbwire crawl => 10 super-slow squats => Agility Ladder X 2 => 10 super-slow squats => 10 one-legged side-to-side hops, each leg => 10 super-slow squats => 2 wall walk-ups or 10′

 

A. Four sets of:

Dumbbell Bench Press x 8-10 reps

Rest 45 seconds

Ring Rows x 10-12 reps

Rest 45 seconds

Side Plank x 45 seconds each side

Rest 45 seconds

 

WOD:  10min AMRAP of:

7 Deadlifts

30 Air Squats

7 Handstand Push Ups