Skill:

Max reps in one set: DB Push Press

Rx: 35/25

Int: 30/20

Scaled: 25/17.5

WOD:

3 RFQ

• 12 DB BP


• 12 DB Pull-over


• 12 DB Lateral raise


• 20 Hollow rocks

THEN

3 RFQ

• 10 DB Chest Fly


• 10 DB Skull-crushers


• 10 ea. DB Curls


• 20 Banded Pull-apart

Swift:

(:20 work/:10 rest) x 18 rounds alternating:

• 1-leg V-ups


• Hollow body rock


• Side plank - R


• Side plank - L


• Sit-up


• Superman hold