Warm Up: 7 min of:
5 KB swings
5 Squats
10 Box step-ups
10 Lunges
100 m walk/run
Skill:
Bent over DB Row
5 x 5
Mobility ( Shoulder and Legs)
AMRAP 6 min:
6 DB row
6 DB dead lift
100 m walk/run
(DB weights same)
3 min rest
AMRAP 5 min:
3 KB swings
6 Push ups
9 Sit ups