Warm Up

run in dryland room

death march

perfect stretch walk

then....

push up shoulder taps x 10

standing pass through with PVC x 10

sumo inchworms x 10

yoga push ups x 10

Movements

DB or KB

1 arm high pulls

1 arm OH carry

Sumo deadlifts

Drop back lunges

WOD

17:00 AMRAP

10 sumo DL with KB or DB

10 drop back lunges off a kickboard

25 yds. single arm OH carry/side

100yds (or 50) swim