Warm Up: Band Assisted Pec Stretch x 30 seconds per side Band Assisted Hamstring Floss x 30 seconds per side

Yellow bands complete T/Y/I banded pulls x 10 reps each Inchworm + Scap Push-Up + Press-Up x 5 reps

Ring-Rows x 10 reps- making sure to activate lats and then row- keep the rings parallel like a bar

Two sets of:

Assault Bike x 10 calories Medicine Ball Carry x 50′ (hold a medicine ball overhead as you walk 50′)

Skill: Romanian Deadlift with a barbell

Every 2 minutes, for 8 minutes, complete (4 sets): Romanian Deadlift x 6-8 reps- start with light load or empty barbell.

WOD

Row 1K

rest 1:00

3 Rounds of

12 DB shoulder to overhead  50/35   35/20

100feet (4 lengths of the bigger part of the gym) Farmer Carry

rest 1:00 after each round