-Warm Up-
3 rounds
:20 HS hold
10 thoracic squat openers
:20 second supinated hang
10 shoulder openers
:20 table top
-Strength-
Light good mornings
5-5-5-5
Weighted back extensions
10-10-10-10
Weighted sit-ups
12-12-12-12
-WOD-
9-15-21
T2B
Push press