-Warm Up-


2rds


10 banded good mornings

20 sec L hang

10 dead bugs

5 lateral step ups

10 dumbell rdls



-Strength-

 

3-4 sets 

 

DB death march - 20 steps (10/10)


Front Rack step ups - 6/6



-WOD-



For time : 


30-20-10


GHD sit-ups

Wall Ball 20/14