Warm Up
Couch stretch, 1 min. each side
2x:
Crab walk, bear crawl around room
10 supermans/hollow rocks on bar
10 wall balls
20 light russian KB swings
20 lunges
Strength
Overhead squats
5 x 5
WOD
3 rounds
1 min. max effort/30 sec. rest of:
Back squats
Arm curls
Push press
SDHP
45/35 for all movements
Post
50 med ball sit ups (each) with partner