-Warm Up-

 

2 rounds

 

10 boot straps

10 Thoracic rotations

Walking hip flexor stretch

Duck Walk

 

 

-Strength- 

 

Weighed sit-ups

(double KBs , feet anchored on DB)

8-8-8-8

 

Single Arm DB rows

4-4-4-4 (each arm)

 

Hollow Rocks

10-10-10-10

 

 

-WOD-

 

2 RFT : 10 minute cap

 

20 cal assault bike

20 hang power cleans

20 sh to oh