-Warm Up-

 

For Quality 3 rounds

 

10 squat thoracic rotations

5 inchworms

10 Samsun lunges

30 second side plank ( each side )

30 second regular Plank

 

 

-Strength- 

 

Single arm DB bench

3-3-3-3-3

Chest Supported  DB Rows

4-4-4-4-4

Bent over rear delt flys 

8-8-8-8-8

 

-WoD- 

 

AmRaP 5

 

10 Kb swings

5 HSPU