-Warm Up-

20 lunges

5 Strict HsPu

10 banded good mornings

5 strict pull-ups

30 dubs- 1 minute practice

-Strength-

1 min D-Ball hug 

:45 second DB over head hold

:30 d-ball hold below knees 

:15 L-sit

-WOD- 

AmRaP 7

40 doubles

7 burpees

7 KB swings