Warm up
5 minute full body flow
3 rounds
10 deck squats
10 dead bugs
100′ oh carry each hand
20 cossack squats
20 bird dogs
100′ farmer carry each hand
Strength
Back squat
10-10-10-10-10-10-10
Wod
Amrap 10
20 pull ups
20 ohs
Warm up
5 minute full body flow
3 rounds
10 deck squats
10 dead bugs
100′ oh carry each hand
20 cossack squats
20 bird dogs
100′ farmer carry each hand
Strength
Back squat
10-10-10-10-10-10-10
Wod
Amrap 10
20 pull ups
20 ohs
