-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