-Warm Up-

2 rounds

10 reverse lunge overhead reach

5 single arm ring rows

Walking hamstring stretch

20 sec bent knee hollow body hold

200 meter run

-Strength-

Part A

Rope Pull-Ups

• Feet elevated box or a few plates
• Hand over hand pull
• Keep elbows in tight

4 sets of 2

Part B

Slide in and outs

https://youtu.be/unFnB8IjDUE

3 sets of 5

Reverse V-Ups

https://youtu.be/qBxI6O8r6Pw

3 sets of 10

Part B

Lateral DB raise

https://youtu.be/MOhIUL0Tj4Y

2 sets of 20

DB front Raises

https://youtu.be/vbxyXCxxVO4

2 sets of 20

-WOD-

AmRaP 22

400m run

30 ring rows

30 lunges

*add weight vest