-Warm Up-


2 Rounds


10 shoulder openers

20 plate hops

10 median nerve floss each

5 single arm presses each side

20 sec bent knee hollow body hold


-Strength-


Kettle Bell Curl and Press


8-8-8-8


4 sets


Half Kneeling Landmine rotation

(8 Rotations each side)


-WOD-


4 RFT


12 GHD sit-ups

16 DB press (8 per side)

40 doubles