-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