WARMUP:
2/3 Rounds
200 Meter Row or Run
:30 4 Way Dead Bugs
4 Inch Worm (inching as far forward as possible)
10R/10L Rotary Med Ball Toss
:30 R / :30 L 5# Lateral Side Shoulder Raise
STRENGTH/SKILL:
3 Super Sets
A. 8R/8L Bird Dog Rows (AHAP)
B. 12 Dumbbell Pull Overs (AHAP)
WOD:
21-15-9
Deadlifts (225/155)
Overhead Squats (135/95)