-Warm up-


2 rounds


5 sumo inchworms + push up

20 sec bent knee hollow body holds

5 reverse grip strict toes to bar

10 reverse grip shoulder openers

5 banded pull a-parts


-Strength-


Take a few warm up sets ... get heavy on the bench


Incline bench

6-6-6-6

Super set reverse grip DB front raises

12-12-12-12


-WOD-


In teams of 3


Rotate full rounds

Each athlete will complete 6 rounds

 

20/12 cals or 15 burpees 

15 DB bent over overs 50/35

15 sit-ups with feet anchored on DB