Warm Up
Bike/Row 1:00
Russian baby makers x 10 reps
Cossack squats x 10 alternating reps
Bike/Row 1:00
Single side glute bridge x 10/side
Frog pumps x 20 reps
Bike/Row  1:00
Single side DB thrusters x 10/side- light weight
Squat hold x 30 seconds



WOD retest from 1/9/2020
for time
50 cal row
50 wall balls 20/14
Rest 5:00
50 cal row
50 wall balls


Post Test WOD
2-4 rounds
 reverse sled pulls x 100 feet   Add weight to small sleds with straps. 

in between sets complete

10 Banded Tricep Push Downs
10 Banded Bicep Curls
10 Banded Face Pulls
10 Banded Upright Rows
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