-Warm Up-

2 Rounds

10 shoulder openers

20 plate hops

10 median nerve floss each

5 single arm presses each side

20 sec bent knee hollow body hold

-Strength-

Kettle Bell Curl and Press

8-8-8-8

4 sets

Half Kneeling Landmine rotation

(8 Rotations each side)

-WOD-

4 RFT

12 GHD sit-ups

16 DB press (8 per side)

40 doubles