Warm Up

Couch

Arm circles, trunk twists, ankle mobility

2x

20 hollow rocks to superman transition

10 burpees

Strength

Shoulder press

5x5 build to heaviest possible then 1 set of 10 at 50%

WOD

5 RFT

200m run

15 SDHP 95/65

Post

3x20 100 partner med ball twists