Zoila powering through some kettle bell swings.

Workout of the Day:

MWOD:

Bilateral Shoulder Flexion (3 Min, PG 259)

Posterior Chain Barbell Smash and Floss (2 Min Each, PG 349)

WOD:

5 Rounds for time of:

10 Front Squats (135/ 95)

10 Handstand Push Ups

1 Rope Climb

Extras:

Partner Plank Holds 1 min x 3 each, load as you go (a 45# plate on the lower back works well).