Warm up


2 rounds

 

1 min bike

5 single arm kb deadlifts

8 deadbugs

5 single arm dumbell presses

20 sec supinated hang



-WOD-


20 minute cap


Buy-in 2k bike


Then


3 RFT


200m farmers carry (70/53 each hand)

21 Abmat sit-ups

12 HSPU/Box HSPU


-Post WOD-


2 Rounds


Standing Straight Leg Hold: 2 x 10 seconds each leg

Lemon Squeeze: x 10

L Hang: 10 seconds

GHD Hip Extension: x 10 with 2 second hold at top

Samson Stretch: 20 seconds each leg