Warm Up
Pigeon/Lizards
200m row during warm up
3 rounds
10-3 second squats
10 hip bridges
10 push ups
Butts & Guts
4 Rounds
NOT for time
15 Good Mornings
15 Bench Roll Ups
15 Single Leg Deadlift Right
15 Single Leg Deadlift Left
1 Min Plank Dumbbell Pass Reps
WOD
3 rounds
Max effort hammer curls to failure
Max effort banded tricep extensions to failure
Post
Jog 200m
Pigeon/lizard/hamstrings