WARMUP
2 Rounds
250 Meter Row
:25 Single Arm/Single Leg Plank Hold
3R/3L 5 Sec Side Plank Hold with Hip Drop
15 Hip Bridges
2R / 2L Captain Morgans
WOD A
1) 3 x 12 Romanian Deadlifts
2) 100 Wall Ball Rolls
WOD B
3 RFT:
12 Back Squats (225/155)
9 Lateral Burpees Over Bar
200 Meter Run
