-Warm Up-
2rds
10 banded good mornings
20 sec L hang
10 dead bugs
5 lateral step ups
10 dumbell rdls
-Strength-
3-4 sets
DB death march – 20 steps (10/10)
Front Rack step ups – 6/6
-WOD-
For time :
30-20-10
GHD sit-ups
Wall Ball 20/14