Warm Up
2 rounds total
25 jumping jacks
10 each direction arm circles
10 each direction leg swings
20 hip thrusts + 10 second single leg hip thrust isometric hold each side
10 supermans
rest 15 seconds
30 hollow body hold
rest as needed and repeat




Strength Sets
3 rounds
7 reps single arm DB row L
7 reps single arm DB trap raise slow and light L
rest 15 seconds
7 reps single arm DB row R
7 reps single arm DB trap raise slow and light R
rest 30 seconds
https://www.youtube.com/watch?v=hIxydM3CwAE


WOD
"The Final Countdown"
Every 8:00 for 3 sets
50 Double unders or 100 singles
400m run or 90 seconds jumping jack or high knees running in place
30 air squats
20 alternating DB snatch
10 box jump overs