Happy Birthday to Amanda Walker ( aka Camp Amanda)!
Warm-up: 2 min double-under TEST – accumulated total of DUs, does not have to be unbroken
Mobility: Pressing mobilization
Strength: 20 min to Bench Press – 3-3-3-3-3 (increasing weight each round if possible) – alternate each set with 5 Pendlay Rows using the same weight each set – heavy but good form
Then, 3 rounds for time (with a 12 min timecap):
- 25 KB Swings
- 25 Burpees
Suggested weight for KB is 30/24k
Finisher: Turkish get ups – 10 on each side
