Warm up
5 rounds
10 deadbugs
10 captain Morgan’s each side
10 cossack squats each side
10 high pulls each arm
Strength
DB split squats
5 x 15 each leg
Seated ham curls
5 x 15
WOD
Amrap 18
Buy in
Walking lunges
Then with remaining time
15 pull ups
15 wallballs
Backwards run
