Warm up

4 rounds

20 hollow body rocks

20 superman’s

20 deck squats

20 bird dogs


Db ohs

5×5 each arm

Single arm oh walking lunges

5 sets x 15′ each arm

Single arm farmer carry

5 sets x140′ each arm


Amrap 14


DB snatch

Burpee db hops


Db ohs

Burpee db hops


Oh lunges

Db burpee hops

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