• Warm up

• 5 inch worm pushups with openers right and left
• 10 squats with 3 point contact, dowel
• 10 squats with naked bar
• lat release with ball
• upper trap release with ball
• 40 m run

STRENGTH Strict Handstand Push Ups/ knees on box and flutter kicks 5 x 5 Strict Pull Ups/ Bands or rings 5 x 5 WOD “Rowing Nancy” 5 Rounds for time: 500 meter Row or run 600 m to 16 ave and back/ 400 m row or 200 m run 15 Overhead Squats (95/65)/ MW Assseccory 3x

• 12 bicep curls
• 12 medial deltoid raises</strong