Warm-up
5 min AMRAP
10/8 cals row
10 banded pull-throughs
10 inchworms (no push-ups)
:30 plank hold
Mobility
Posterior chain prep
Burn Strength
3 rounds
10 GHD sit-ups
10 GHD back extensions
10 KB deadlifts (one KB, AHAP)
:30 wall sit with plate on your lap
Burn WOD
4 rounds for time
10t DB push jerks
150m shuttle sprint
1 ME set of push-ups
2:00 rest between rounds
