-Warm Up-


2 rounds


10 reverse lunge oh reach

8 sciatic nerve floss

5 canoes in each direction

6 single arm presses

10 banded step overs each side

2 wall walks



-Strength-


4 sets


Back Rack reverse Lunges


8-8-8-8


Heavy Medicine Ball or Sand Bag Squats


10-10-10-10


Hamstring Curls (using a rower)

https://youtu.be/WzY8uf_Cql0


12-12-12-12


-WOD-


14 minute cap


For Time :


21-15-9


Push Jerks 135/95

Burpees over the Bar

HsPu


Rx+ 155/105 Strict