CrossFit
KB skill:
single arm swings + switches
KB single arm clean
KB single arm front squat
KB single arm lunges
KB single arm push press
KB windmill
WOD: 4 rounds x 3 min w/ 1 min rest in between
1 single arm swings
1 single arm clean
1 single arm front squat
1 single arm lunges
1 single arm push press
1 windmill
switch arms and repeat
QuickFit
4, 3 minute rounds w/ 1 minute rest:
10 Stationary Dips
8 DB Push Press
6 Burpees
