Warm up
3 rounds
1 minute bird dog
1 minute cat cow
1 minute bird dog
1 minute plank hold
Strength
5×10
Oh tricep extensions
DB pull overs
Barbell good morning
One arm rows
WOD
10 minute cap
5 rft
10 DB floor press
10 DB thrusters
Warm up
3 rounds
1 minute bird dog
1 minute cat cow
1 minute bird dog
1 minute plank hold
Strength
5×10
Oh tricep extensions
DB pull overs
Barbell good morning
One arm rows
WOD
10 minute cap
5 rft
10 DB floor press
10 DB thrusters
