Warm Up
Couch stretch
90 sec. jumping jacks
3x
25 squats
20 sit ups
15 ring rows
Strength
Turkish get up
10 mins build to heaviest possible - get baseline for board
WOD
15 min. AMRAP
Min. 1 on machine - max effort for 45 seconds
Min. 2
Min. 3 RKB swings
Score is number of KB swings
Post
5x20 sec. hollow rock hold/superman hold
20 sec. rest