Warm up:
I know its the same, but just in case you don't want to scroll down...
800m jog
3x
5 KB press e/s
10 pull ups
10 goblet squats
Then
Lunge stretch
Stabilizer:
50 total KB windmills (keep working on these, you will see them soon enough in a workout with another foreign - that is a hint KB movement)
Strength:
Strict press
12-10-8 warm up
6-6-6 @75% of your 1 rep max
Metcon:
4x
10 Dumbbell man makers 35/25lb
50 double unders
Man maker = push up with hands on dumbbells to a 1 arm row, to the other 1 arm row, to a deadlift, to a "curl" DB on shoulders now, to a front squat, to a press =1
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