WODScreen

WARM UP

AMRAP 5
4 Cat-Cow
8 Extreme Climber Stretch
10 Wide to Narrow Push ups
8 Cossack Squats
10 Speed Skaters

WORKOUT

ON 40sec / OFF 20sec
16 Rounds 

Zone 1:
DB Mixed Loaded High Kneel to Stand Right Side

Zone 2:
Hollow Body Up and Over

Zone 3:
DB Mixed Loaded High Kneel to Stand Left Side

Zone 4:
Sandbag Good Morning

– into – 

TEAM OF 2
11 Min ON / 2Min OFF 

Zone 1:
40m KB Rack Carry
150m Row
Partner 1: KB Rack Carry (TIMER), Partner 2: Row then rest for remaining time

Zone 2:
Full Body Strength AMRAP – All counts total
10 DB Renegade Row
30 DB Reverse Lunges