Warm-up

3 Rounds

• 16 Lunges
• 12 Shoulder rotations / arm
• 8 Push-ups

Strength

5 sets x 10 reps

Diamond push-ups

WOD

21-15-9

Overhead squats (use a backpack or just something slighly heavy that you can find!)

42-30-18

Plank with lateral arm raises