-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
