WARM UP 6 Minute AMRAP 7/5 Cal ski Runway lunges 6 Lateral box step over’s   WOD 500/400m Row Then 40-30-20-10 Single arm dumbbell STO’S 22.5/15kg Single arm dumbbell overhead lunges Single arm dumbbell box step over’ s 24/20″ Then 500/400m Row 22 Minute cap.   STRENGTH & SKILLS 7×3 Back squats   HIIT WARM … Continue reading Shoulder To Overheads, Lunges, Box Step Over’s And Row