Warm Up:
Long Lap, Then: 3 Rounds
10 Quadraped Hip Extension/each leg
30 Forearm Plank
10 Side Plank Reach Unders
10 Scap Pushups

Mob: Foam Roll Lats, Wall Hip Flexor Stretch

Strength/Conditioning:
A. 3x10 Bottoms Up KB Press, each arm
B. 3x10 Banded Lat Pull Down
C. 3x1:00 DB Bulgarian Iso Squat, each leg (rest up to 1:00 between sides)

WOD:
4RFQ (rest as needed):
12 BB weighted GMs (7-8 RPE)
12 GHD Situps
12 DB Skull Crushers (7-8 RPE)
12 DB Serratus Pullovers (7-8 RPE)

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