Warm up
5 min full body flow
4 rounds
20 deck squats
10 dead bugs
5 cat cow
Strength
Bent over rows
10-10-10-10–10-10
Rear felt flyes
15-15-15-15-15-15
Straight arm lat pull downs
10-10-10-10-10-10
Wod
70 DB snatches
50 hr push ups
30 pistols
