-Warm Up-
3 rounds
5 torso rows each side
3 staggered stance good mornings (empty barbell, each side)
5 inchworms (no push-ups )
5 bottom half Burpee
-Strength-
4 sets
8 supinated chest supported rows
20 DB death march steps (10 each leg)
1 minute toes to wall handstand hold
-WoD-
For Time : 10 minute cap
21-15-9
Hang Power Clean
Ring Dip (strict)
