Warm up
4 rounds
90 second supinated hang
5 wall walks
10 tiger sit downs
20 alternating knee touches
Strength
Windmill
Z press
6×3
Ring row
6×15
Wod
3 RFT
10 front squats
30 calories
5 shoulder to overhead
Warm up
4 rounds
90 second supinated hang
5 wall walks
10 tiger sit downs
20 alternating knee touches
Strength
Windmill
Z press
6×3
Ring row
6×15
Wod
3 RFT
10 front squats
30 calories
5 shoulder to overhead