-Warm Up-
2-3 rounds
5 sumo inch worm+push up
10 median nerve floss
20 sec supinated hang
5 single arm ring rows
10 kossack squats
-Strength-
Bench press
7-7-7-7-7
Then
4 rounds (not for time)
10 DB Curls
Rest 1 minute
15 DB hammer curls
*Rest as needed between rounds
-WOD-
For time : 10 minute cap
21-15-9
X3 Doubles /X5 Singles
Abmat sit-ups
Pistols
