-Warm Up-
2 rounds
10 Samson walking lunges
10 rocking adductor stretch each side
20 banded good mornings
5 single arm strict press
10 median nerve floss
-Strength-
Strict Press
5-5-5-5-5
rest 90 seconds between sets
Then
Glute Ham Raises
8-8-8-8-8
-WOD-
10 minute Cap
3 RFT:
5 Strict Press 115/80
10 Bent Over Rows
30 Back rack Lunges
