-Warm Up-

2 rounds

10 Samson lunges

5 sumo inchworms

8 sciatic nerve floss

5 single arm Db push press

(2 second pause at the top)

20 sec bent knee hollow body hold

-Strength-

4 sets

10 – Sumo stance good mornings

8 – Barbell roll outs

Single arm over head hold :30 each side

-WOD-

5 RFT

7 push jerks 

15 wall balls