-Warm Up- 

 

2 rounds

 

12 walking lunges

4 Kb Press each side

:20 handstand/plank hold

8 shoulder openers

4 strict pull-ups / ring rows

 

-Strength- 

 

Palloff press 

 

6-6-6-6 each side

 

Weighted Sit-ups with KB

 

10-10-10-10

 

Back Extensions

 

8-8-8-8

 

 

-WOD- 

 

AmRaP 8

 

20/15 cals rower

10 burpee box jump overs