Warm Up:Row 500m Play the KB game: line up around 10-12 KB in a straight line. Make two teams of athletes. One person from each team gets to the start of the KB line in a plank and on the "go" has to touch the top of each KB in the line. First to the end of the line wins!
Skill: Batwing Rows
Setup: Lie with your stomach on a flat or incline bench. Hold dumbbells or kettlebells directly under your shoulders. If you're using a flat bench, the dumbbells should be on the floor and your arms should be slightly bent.
Action: Pull your shoulders back and row the weights until your thumbs are in your armpits. Squeeze your shoulder blades together at the top of the movement and hold for one or two counts. Slowly lower and repeat. 4 sets of 5 reps
Skill: Push Press 3 reps Push Press every 1:30 for 12:00 Build load every 2 sets
WOD: 15:00 min 1: supinated pull ups x 5-8 reps min 2: unbroken wall balls x 15 reps 20/14 min 3: G2OH x 10 reps 95/65