Dynamic Effort Upper
Strength
Shoulder Press (10×2 @ 70%, EMOM 35sec.)
Strength
Bent Over Row (10×2 @ 70% shoulder press, EMOM 35sec.)
WOD
“$ Out Connie”
On the Minute for 24min
Minute 1 – 12/10 Calorie Bike
Minute 2 – 15 AbMat Sit-Ups
Minute 3 – 40 Dubs (x2)
Minute 4 – 15 KB Swings (55,35)
**Score total successful rounds
Minute 1 – 12/10 Calorie Bike
Minute 2 – 15 AbMat Sit-Ups
Minute 3 – 40 Dubs (x2)
Minute 4 – 15 KB Swings (55,35)
**Score total successful rounds
$ Out
Accumulate 4min in a static midline position