Warm Up

Banded shoulders

2 min. run around room (high knees, etc.) 

2 rounds

20 hollow rocks  

20 supermans

20 sit ups

Strength 

Deadlift

5 x 3 @ 70% 

WOD 

4 RFT

21 T2B

15 burpees

9 KB swings

Post

Coach's choice 5 min. abs