-Warm Up-

 

2 rounds

 

5 walkouts with a push up

10 hollow body rocks

5 kb presses each side

5 Xao peg swings each arm

10 groiners

 

-Strength-

 

 

Lat Pull Downs

 

10-10-10-10-10

 

Maltese Plate Press

 

8-8-8-8-8

 

DB Reverse Grip Bench Press

 

8-8-8-8-8

 

 

-WOD-

 

 

AmRaP 10

 

10 push Press

10 front rack reverse lunges

10 Burpees