-Warm Up-

 

3 rounds

 

:20 HS hold

10 thoracic squat openers

:20 second supinated hang

10 shoulder openers

:20 table top

 

-Strength-

 

4x6 close grip bench (4 second decent)

4x10 banded face pulls

 

4x6 chin up (4 second decent)

4x10 BTN press


 

 

-WOD- 

 

For Time : 10 minute cap

 

21 burpee box hops

30 sit-ups

15 burpee box hops

30 sit-ups

9 burpee box hops

30 sit-ups