-Warm Up-

 

3 rounds

 

:20 HS hold

10 thoracic squat openers

:20 second supinated hang

10 banded good mornings

:20 table top

 

 

-Strength- 

 

 

Work up to a heavy triple on each arm

 

Single arm DB Thruster

 

3-3-3-3-3-3

 

 

-WOD- 

 

15 minute cap

 

21-18-15-12-9-6-3

 

Kb swings

Toes to Bar

Lunges (total)