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Krista lacing up and getting ready to put in some work.

Performance
A: Ring Muscle-Up; Max Set

Fitness
A1: Waiter’s Bow @3031; 3 x 10-12; rest 30 sec
A2: DB Strict Press @3013; 3 x 9-11; rest 30 sec
A3: DB Step-Up; 3 x 10 per leg; rest 30 sec
A4: Bent Over DB Row @3011; 3 x 10-12; rest 30 sec

Performance Conditioning
For Time
250m Row
15 Russian KB Swing (53/35)
25 Burpee
15 Russian KB Swing (53/35)
250m Row
Rest 10 Min
x3

Conditioning
AMRAP in 12 Minutes
10 DB Snatch
15 OH Plate Sit-Ups
20 Mountain Climbers
200m Run



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