Warm Up
Tabata
Alt 150m row
L-sit hold on bar (scale tuck)

MOB
4 mins. Down Dog to pidgeon (both sides)

Conditioning
Every 2 mins for 18 min (3 sets of each)
Station 1: SL DB RDL 6/side
Station 2: 30 reps Russian twists
Station 3: SA DL Row X8/side @2111 tempo

WOD
4 sets of
:30 Heavy Russian KBS :30 Rest
:30 Weighted Forearm Plank :30 Rest
:30 Rev Lunges :30 Rest
:30 Mt. Climbers :30 Rest :
:30 Bandy Pull Aparts :30 Rest

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