-Warm Up-

2 rounds

10 Samson walking lunges

10 rocking adductor stretch each side

20 banded good mornings

5 single arm strict press

10 median nerve floss


-Strength-

Strict Press

5-5-5-5-5

rest 90 seconds between sets

Then

Glute Ham Raises

8-8-8-8-8


-WOD-

10 minute Cap

3 RFT:

5 Strict Press 115/80

10 Bent Over Rows

30 Back rack Lunges