-Warm up-

2 rounds

5 sumo inchworms + push up

20 sec bent knee hollow body holds

5 reverse grip strict toes to bar

10 reverse grip shoulder openers

5 banded pull a-parts

-Strength-

Take a few warm up sets … get heavy on the bench

Incline bench

6-6-6-6

Super set reverse grip DB front raises

12-12-12-12

-WOD-

In teams of 3

Rotate full rounds

Each athlete will complete 6 rounds

20/12 cals or 15 burpees 

15 DB bent over overs 50/35

15 sit-ups with feet anchored on DB