Warm Up2:00 run/row/bike 10 single arm KB swings 10 single arm KB push press 10 single leg RDL with KB 1:00 DUs or single unders

Mobility: banded air squats x 15 banded clam shells x 10 each side banded glute bridges x 15 banded monster walk x 10 steps each direction

then.. superhero complex 2 times spiderman hold :30 each side + superman hold :30- heels together

WOD 'Forty' 40 back squats 95/65 40 burpees 40 DUs 40 front squats 95/65 40 burpees 40 DUs 40 OHS 95/65 40 burpees 40 DUs