-Warm Up-

3 rounds

 

5 quadrupled thoracic extensions

(Each side)

 

5 yoga push-ups

 

-Strength-

 

KB strict press

 

4 sets

 

8-12 reps

 

:45 second rest between arms

 

 

-WOD-

 

AmRaP 20

 

400m run

15 pull-ups

30 air squats