Warm up
5 minutes
Full body flow
Then
4 rounds
5 cat/cow
5 wall walk
5 reverse Nordic curls
5 wall walks down wall
Strength
5×5
Rdl
5×10
Pendlay row with dbs
5×15
Straight arm lat pull down
Wod
Amrap 12
10 burpee bar hops
20 bent over rows
30 medball cleans
