Warm Up
Couch stretch, 1 min. each side
Arm circles, trunk twists, ankle mobility
2x
20 hollow rocks to superman transitions
10 burpees
Strength
Seated shoulder press
5 x 5
Build to heaviest possible, finish with 1 x 10 at 50%
WOD
3 rounds
Each round is a 4 min. AMRAP with a 90 sec. rest in between rounds
8 man makers 30/20
8 DB squats
8 burpees
Post
100 partner med ball twists