Warm up
5 minute full bodyflow
Then
3 rounds
100′ oh carry each arm
10 captain Morgan’s each side
10 Russian twists
5 compression squats
Strength
5 sets
20 gorilla rows each arm
15 straight arm lat pulldown
8 DB pullovers
WOD
3 rounds
60 double unders
30 wallballs
15 Russian swings