Warm up
3 rounds
6 ultimate stretch
6 wall walks
50′ crab walk
100′ single farmer carry each arm
Strength
5-7 rounds
Floor press 10
Alternating kB rows 30
Banded tricep push down 20
Drag curl 5
WOD
Amrap 11
30 Medball cleans
30 Russian twists with Medball
60 double unders