-Warm Up-

 

5 minute Bike/Row

 

Then

 

2 rounds

 

8 bootstraps

8 Kb high pulls

8 banded pull throughs

 

 

-Strength-

 

Single leg KB RDLs

 

5-5-5-5-5-5 (each side)

 

Barbell hip thrusts

 

8-8-8-8-8-8

 

-WOD-

 

AmRaP 9

 

15/12 cals assault bike

15 Kb swings 

10  pull-ups