-Warm Up-


2 rounds
8 cat/cows 8 sciatic nerve floss 10 sumo stance good mornings 6 single arm Russian swings 6 lateral step ups (control the lower)

-Strength-
Single arm DB overhead lunge
4-4-4-4 (each side)
Superset with
5 half kneeling pallof presses (each side)


-WOD-

4 Rounds Each for time
10 strict pull-ups 50m farmers carry 53/35 (KBs)250m row
Rest 3 minutes after each round