-Warm Up-


3 rounds


100m stiff leg row

10 prone thoracic retraction

5 sumo inchworm push ups

20 sec wall walk handstand hold

5 canoes each side

20 sec supinated hang



-Strength- 


4 sets


10 kneeling pallof presses (each side)


:45 side plank (each arm)


6 Barbell roll outs



-WOD-


Alt rounds with a partner


5 RFT - 


20 cals rowing

10 HsPu

10 ring dips