Warm up
5 rounds
3 Nordic curls
3 wall walks
30 second supinated hang
3 swimmers
3 ultimate stretch each leg
Strength
Single arm Z press
5×8 each side
Db pullover
5×8
Arm bar
5×5 each side
Wod
Amrap 9
10 hang squat cleans
10 calories
50 double unders