-Warm Up-
3 rounds
100m stiff leg row
10 prone thoracic retraction
5 sumo inchworm push ups
20 sec wall walk handstand hold
5 canoes each side
20 sec supinated hang
-Strength-
4 sets
10 kneeling pallof presses (each side)
:45 side plank (each arm)
6 Barbell roll outs
-WOD-
Alt rounds with a partner
5 RFT –
20 cals rowing
10 HsPu
10 ring dips
