-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