Warm Up:
3 Rounds - move slow, deliberately
6/side Bottoms up KB press
rest
10 steps/side Banded Monster Walk
rest
10 Scap push ups from forearms
rest

Mob:
LAX Ball Ant. Comparment Chest Smash

Strength:
4 sets of:
Dumbbell Bench Press x 6-8 reps @ 20X1
Rest 30 seconds
Single-leg glue hip bridge x 8-10 reps / side @3011
Rest 30 seconds
Hollow Rocks x 30 seconds
Rest 30 seconds

WOD
Every 5:00 for 20:00
Run 400 meters
DNB bear crawl
20 v-ups

Comment