Warm up
4 rounds
10 ring rows/inverted rows
5 compression squats
100’ farmer carry each hand
5 wall walks
6 ultimate stretch
Wod
Amrap 30
50 Russian twists with medball
50 GTOH with plate
50 v up
50 lunges
50 burpee to plate
500m Run with plate
Warm up
4 rounds
10 ring rows/inverted rows
5 compression squats
100’ farmer carry each hand
5 wall walks
6 ultimate stretch
Wod
Amrap 30
50 Russian twists with medball
50 GTOH with plate
50 v up
50 lunges
50 burpee to plate
500m Run with plate