Lola

Warmup

2 rounds:

Chinese plank :15

Dumbbell iron cross @ 5 lbs, 5 reps

Banded shoulder press, 7 reps

Strength

Shoulder press, 5 reps @ 55 lbs

5 @ 33 lbs

5 @ 45 lbs

5 @ 55 lbs

Rest :30

Barbell good mornings, 6 reps @ 33 lbs

3 @ 33 lbs

3 @ 33 lbs

3 @ 33 lbs

Rest 1:00

Lola

5 rounds = 13:14

5 double under attempts + 50 single unders

20 knees to elbow

10 pike push-ups