Warm Up
Three sets of:
run or row 200m
KB single arm swings x 5 each side (light to medium weight)
KB Deadlifts x 5 reps (medium weight)
Overhead Carry x 50′ each side
Hollow body hold x 20 seconds



Mobility
Two sets of:
Banded Good Mornings x 10 reps
Tall Plank Shoulder Circles x 10 reps per side
Palm Up Band Pull-Aparts x 10 reps

WOD
"Buy and Hold"
partner wod
100 reps for time
3 KB swings
2 KB goblet squats
1 KB push press right + 1 KB push press left
RX 53/35
INT 40/26
SC 35/18
One partner is working on the reps of the complex while the other is running a 400m. You switch when the runner is back in the gym.
Time Cap 35:00