Warm up
4 rounds
20 hollow body rocks
20 superman’s
20 deck squats
20 bird dogs
Strength
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
WOD
Amrap 14
21-15-9
DB snatch
Burpee db hops
15-12-9
Db ohs
Burpee db hops
12-9-6
Oh lunges
Db burpee hops
