-Warm Up-
2 rds
10 sling shot banded glute bridge
5 Russian swings each arm
10 shoulder openers
5 single arm one arm row
10 beat swings
-Strength-
Barbell hip thrusts /with sling shot
*last rep hold for :15 seconds
8-8-8-8
Single arm DB row
5-5-5-5-5 (each side)
-WOD-
AmRaP 22
200m Farmers partner carry
(each hand)
100 Suitcase deadlifts
50 HSPU
25 bar Muscle Ups
