-Warm Up- 

 

3 rounds

 

10 sh openers

:10 hollow hold

10 hollow rocks

:10 arch old

10 arch rocks

10 banded open/close

 

 

-Strength- 

 

5 rounds

 

5 baby swings

 

2 modified MU

 

1 banded strict MU

 

2 banded ring MU

 

 

Accessory 

 

Banded ice cream makers

 

5-5-5

 

Banded rows

 

12-12-12

 

Banded lat pull downs

 

10-10-10

 

 

-WOD- 

 

AmRaP 5

 

5 sh to oh

5 bar facing burpee bar hop