-Warm Up-

10 min for quality:

100 meter stuff legged row

5 KB deadlifts each side

10 Superman’s

5 walkouts

10 sciatic nerve floss

5 high pulls


-Strength-

3 rounds

3 kneeling pallof press

100m 1 arm farmers carry

5 barbell roll outs

12 empty bar good mornings


-WOD-

Amrap 10

10 cals row

15 HR push ups

10 V-Ups