-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
