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: 
1 min/side banded shoulder distraction
1 min/ side LAX Ball Ant. Shoulder Compartment

Strength/Skill:
A) 3X8 Dual Arm DB Bench Press
B) 3X6 SA DB Row
C) 3X DNB Heavy Farmers Carry

WOD
3 RFQ
10 GHD Sit Up
1 min Dual Arm KB FR Wall Sit
Rest 90 sec
Row 500m

Comment