All we needed was sunglasses 🙂

Warm up 

• Banded release for arms and legs 
• 1x each crab walk front, side, side, backwards with a duck walk in between 
• 6-8 tempo push ups from bottom 3/2/0
• 20 walking lunges with MB arm extension, keep back form hyper extending

 

Strength 5 rds

• Bench Press tempo 5/0/5   5 5 5 5 5
• alternate with 10 box jumps Single-Arm Overhead Walking Lunge x 20 steps (10/arm)

WOD 

For time: 40 Kettlebell Swings/MW 20ps  Alternating Reverse Lunges with KB Goblet Hold 10 Strict Pull-Ups/ rings, bands  30 Kettlebell Swings 15ps Alternating Reverse Lunges with KB Goblet Hold 10 Strict Pull-Ups 20 Kettlebell Swings 10ps  Alternating Reverse Lunges with KB Goblet Hold 10 Strict Pull-Ups