Warm up
4 rounds
10 lunge and reach
60 second supinated hang
10 prone press
50 banded March
22 minutes
Strength
Single leg bb rdl
6×5 each leg
Front leg elevated DB split squats
6×5 each leg
WOD
Amrap 10
10 toes to bar
15 American swings
10 push ups
Warm up
4 rounds
10 lunge and reach
60 second supinated hang
10 prone press
50 banded March
22 minutes
Strength
Single leg bb rdl
6×5 each leg
Front leg elevated DB split squats
6×5 each leg
WOD
Amrap 10
10 toes to bar
15 American swings
10 push ups