Warm Up
Banded shoulders
2 min. run around room (high knees, butt kicks, crab walk, skip, etc...)
2x
20 hollow rocks
20 supermans
20 sit ups
Strength
Deadlift
5 x 3 @ 70-80%
Warm up to this weight
WOD
10 min. AMRAP
5 T2B
10 burpees
15 KB swings 53/35
Post
Coach's choice of 5 min. abs