Warm up
3 minutes
Kettlebell calf smash on each leg
Then
70′ walking hamstring
70′ walking hip flexor
70′ lunge and reach
Then
3 RDS
90 seconds supinated hang
10 ring rows
15 band pull aparts
Strength
Seated DB Z press
5×5
Windmill
5×4 each side
TGU situps
5×3 each side
WOD
Amrap 11
10 strict press
10 single arm single leg v ups
10 push ups