-Warm Up-

 

2 rounds

 

200 m run

5 Russian swings each side

10 supermans

5 v ups

10 banded good mornings

 

-Strength-

 

Single Arm Carries

 

6x40m each arm

 

-WOD-

 

AmRaP 22

 

400m

20 T2B

400m backwards run

20 back extensions