-Warm Up-



2 rounds


10 Samson lunges

5 sumo inchworms

8 sciatic nerve floss

5 single arm Db push press

(2 second pause at the top)

20 sec bent knee hollow body hold


-Strength-


4 sets


10 - Sumo stance good mornings


8 - Barbell roll outs


Single arm over head hold :30 each side


-WOD-



5 RFT


7 push jerks 

15 wall balls