strength

every 2 min for 5 rounds

8 / 8 / 8 / 8 / 8 strict press

pumped shoulders

every 1:30 for 4 rounds

8 - 12 push press

wod

20 min amrap

1000/800 m row
100 double unders

OPEN WORKOUT 23.1 SG STYLE

skill

pistol squats

functional bodybuilding

every 2 min for 5 rounds

8 - 12 incline benchpress on wallball
12 alternating dual db lunges

wod

12 min amrap

5 pull ups
10 push ups
15 air squats

OPEN WORKOUT 23.1