Warm Up
Couch stretch, 1 min. each side
Arm circles, trunk twists, ankle mobility
2x
20 hollow rock to superman transitions, don't let hands touch ground! (10 each side)
10 burpees
Strength
Seated shoulder press
5 x 5
Build to heaviest possible, then 1 x 10 @ 50%
WOD
5 RFT
200m run
15 SDHP 95/65
Post
100 partner med ball twists