Warm up
3 rounds
20 bird dogs
10 Cossack squats
10 shoulder openers
Strength
4×12-15 straight arm lat pull downs
4×12-15 hamstring curl
4×12-15 dB hammer curls
WOD
Amrap 5
5 bar mu
20 step ups
Amrap 5
5 hspu
20 walking lunges
Amrap 5
5 burpee
20 Russian swings
