2 rounds
10 switches FP-1
10 shoulder openers
10 walking Samson lunges
10 sec supinated hang
5 lateral step ups
20 sec Superman hold
-Strength-
4 sets
:30 L-Sit (accumulate)
:30each side / flutter kicks (hold band attached to rig arms locked out)
5 half kneeling KB chop (each side)
Rest 30-60 seconds between exercises
-WOD-
AmRaP 8
8 KB front rack lunges 53/35
8 V-Ups
